 |
| Image Source - Google | Image by - eatsumgreens |
Friends, protein is very important to be in our diet. Protein itself is the micronutrients that daily repair our body, and the body grows. Even nourishes skin and hair. A normal person who does not workout and works by sitting all day, his body also needs protein at the rate of 1 gram per kilogram of body weight and if you do workout then your body's protein requirement increases even more. That is why I have chosen 10 high protein foods that will easily fulfill your protein daily requirement. I have ranked all these protein foods from 1 to 10 based on their cost.
Top 10 Best and Cheap Protein Foods -
1. Tofu -
Friends tofu is also called soya paneer, is apparently made from soyabeans. Tofu is a vegetarian product, meaning it is not made from animals.
You can easily get 200 grams of tofu packet at ₹ 70 in the market. 100 grams of tofu is enough at a time, that means one serving of tofu which is 100 grams will cost you ₹ 35. With this 100 grams of tofu, you get only 15 grams of protein, 15 grams of carbohydrates and about 8 grams of fats as it also contains carbohydrates and fats along with protein, hence it cannot be called lean source of protein. Now we are getting 15 grams of protein from tofu, for ₹ 35, we will get 1 gram of protein for 2.3 rupees. Now if you are thinking that eating tofu will cause the problem of man boobs, then it will be only if you eat tofu thrice in 1 day, 100 grams of tofu in 1 day is absolutely safe.
2. Fish-
By the way, different varieties of fish are available in the market. But when it comes to protein, one thing should be understood that the more white the fish is, the better it will be. This is because the protein in white color fish is very high, while fats and carbohydrates are equal.
Tilapia is the name of one such fish, then Indian pomfret and semen are also very high protein fish. They contain a little fat but it is unsaturated fat which is healthy. On an average 1 kg of fish is found around ₹ 500, the stated serving of fish is 100 grams, meaning one serving will cost you ₹ 50. You will get 25 grams of protein from this 100 grams of fish, so this is 25 grams of protein in ₹ 50, that means 1 gram of protein of ₹ 2. But that is protein. It is high quality protein, is complete protein, and it can be taken once or twice to once a week.
3. Paneer-
Friends, you get 200 grams of paneer packet for ₹ 70, 100 grams of paneer is enough at a time, which will cost you ₹ 35. Now the thing is that with 100 grams of paneer, you will get 18 grams of protein, but together you will get around 20 grams of fat. The price of 1 gram of protein is ₹ 2. Athletes sometimes avoid taking it because of the high quantity of fat in cheese. But this problem is also easily solved when you take it out at home.
You will have a packet of low fat milk with yellow, around ₹ 20, so that 100 grams of paneer will come out and the amount of fat in this paneer will be equal to no. Meaning 18 grams of protein in ₹ 20, that is, 1 gram of protein around ₹ 1 and the best thing is that it is very easy to remove paneer at home. Just boil the milk, add lemon juice to it, then the milk will burst into paneer and the water will remain separate.
4. Chicken breast-
Nowadays if you buy chicken from a good local vendor, then 1 kg will cost you around 250 rupees and if you request a little bit from them and take a boneless portion of the chicken breast, then it will cost you around 100 grams of ₹ 40. This 100 gram chicken breast will give you 25 grams of protein, that means you will get 1 gram of protein for 1.6 rupees, then you must include the best part of the chicken in your diet. It contains only protein, meaning that there is lean source of protein, which helps a lot in both muscle building or fat loss.
5. Legumes-
Rajma, gram and black chickpeas all fall under the category of ligume. The macro breakdowns of these three are almost the same.
You will get 1 kg of legume comfortably for about 150 rupees, ie 100 grams of ₹ 15 and this 100 grams of rajma, gram or chickpeas become double quantity after cooking. So you will get 15 grams of protein from them in ₹ 15, now if you see, you are getting 1 gram of protein in ₹ 1. But the problem is that along with protein, you will get 40 grams of carbohydrate. So if you eat three to four rotis with them then the carbohydrates will be overdose. So take care according to your fitness course.
6. Milk-
Friends, milk is a tremendous source of protein because the protein it contains has very high biological value. That means your body gets absorbed very quickly. You can also drink tone milk or full cream milk according to your fitness course. A 500ml packet of Tone Milk will cost you around ₹ 20, so that you will get 18 grams of protein, ie 1 gram of protein for Rs. 1.1, Whether you are building muscle or fat loss, you can definitely include milk in your diet around half a kilo.
7. Egg white-
Now a days egg tray containing 30 eggs, you will get around ₹ 140, which means every single egg costs for 4.66 rupees. 1 egg white contains 4 grams of protein, meaning 1 gram of protein costs you 1.16 rupees. The best part of egg whites is that they contain nothing but protein. Secondly, it is a complete source of protein and is very easily digested in the body and best of all, if it does not have its own test, then you can mix it and eat it in any vegetable.
8. Peanuts-
1 kg of peanuts will cost you about ₹ 120, a serving of peanuts is about 30 grams which is 3.5 rupees, 30 grams of peanuts will give you 7 grams of protein, that means 1 gram of protein for 0.5 rupees. But peanut is a primary source of healthy fats, not protein. But when we talk about overall diet, this 7 grams of protein helps a lot in filling your daily protein requirement. You can eat peanuts in dry roasted form or in the form of peanut butter.
9. Pulses-
Pulses are a very important part of the Indian diet. Lentils also come in many varieties. Some pulses costs ₹ 60 kg, but some costs ₹ 120 kg. If you look at an average, you will get around 1 kg of pulses for around ₹ 80. A serving that is 100 grams will cost you ₹ 8. Pulses like rajma and gram also swell and their quantity doubles after cooking. You will get 18 grams of protein and 40 grams of carbohydrate from 100 grams of lentils, meaning 1 gram of protein for 0.44 rupees. Therefore, balance the roti and rice and go. By the way, lentils are the complete source of protein, meaning they do not contain 9 essential amino acids. But when we mix and eat pulses, it becomes a complete source of protein. Combining lentils with roti and rice is considered a complete source of protein.
10. Soya chunks-
You will get a box of 200 grams of soybeans for ₹ 40. The serving of soya chunks is 50 grams, which costs ₹ 10. Friends, you are getting 25 grams of this protein in 10 rupees , which is very high in comparison to any other food source. Just consume the soya chunks and make sure that you do not eat it in access. By eating too much it can spoil the hormonal balance of the body, but one serving of 50 grams a day is absolutely safe.
Great
ReplyDeleteThanks bro♥️♥️
Delete