Protein is considered the building block of muscle. In addition to its muscle repair duties, it also aids in wound healing, promotes healthy hair, nails and skin and boosts the immune system. Based on a 2,000-calorie diet, the Food and Drug Administration recommends 50g of protein a day for adults. Look for protein in foods that derive from animals.
Beef
Beef, in all forms, is high in protein and low in carbs. Certain types are lean and other types are high in fat. Tri-tip steak, round steak, top sirloin, bottom round roast and eye of round are all lean options, if you are trying to watch your weight and cholesterol levels.
Poultry
Chicken, duck, turkey, pheasants and geese are all types of poultry that contain protein and are also low in carbs. The white meat of chickens and turkeys is the leanest, but the dark meats are highest in iron content. All the organs from these animals are also high in protein and iron.
Wild Game
Game meats include venison, bison, rabbit, squirrel, elk and wild boar. All these animals are high in protein and low in fat.
Fish
All types of fish and shellfish are high in protein. With the exception of cold water fish, they are also low in fat. Cold water fish, like mackerel, salmon, herring and halibut, are high in omega-3 fats, which are healthy for your heart. Shrimp, clams, crabs, lobster, mussels, catfish, talapia and trout are other types of fish and shellfish high in protein.
Dairy
Dairy products, like cottage cheese, regular cheese, yogurt and milk, are all high in protein, calcium and fat. Milk and yogurt also have a moderate amount of carbs. If you are watching your calories, any one of these products can be found in low-fat form.
Beans
Beans are not as high in protein as fish or beef, but they still have a moderate amount. They are also high in fiber, complex carbs and iron. Kidney beans, lima beans, fava beans, white beans, lentils, chickpeas and adzuki beans are examples.
Nuts and Seeds
Nuts and seeds have similar features. They are high in protein and fat, but they are low in carbs. The fat from nuts and seeds is unsaturated and beneficial to the body. Walnuts, pecans, almonds, hazelnuts, macadamia nuts, pumpkin seeds, hemp seeds, sesame seeds and sunflower seeds are examples of each. Be aware that these are also high in calories if you are trying to watch your weight.
Substitutes
Meat substitutes are used by vegetarians who want to get their protein intake without having to eat animal products. They are created from soy beans. They include hot dogs, sausages, lunch meat, ground beef, chicken patties and burgers. Unlike the meat versions of these products, the meat alternatives are low in fat and higher in fiber.
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