Protein Rich Meals

Protein Rich Meals

What are the functions of protein, how is it associated with our diet and which foods contain it? Below you will find some suggestions for meals rich in protein

muscle, protein, lift, gains

The importance of protein for our organism

Protein is essential for any living organism for its structural and functional purposes. But what are its functions, how does it combine in our diet and which foods contain it?

Protein is a macro-nutrient component consisting of amino acids, which are essential for the proper development and functioning of the human body. While the body can fabricate enough amino acids required for protein production, part of the necessary amino acids should be derived from animal and / or plant protein sources.

Proteins are large compounds made by combining smaller amino acids. In dietology they are known as macronutrients and give energy to our bodies. Each gram of protein contains 4 calories.

There are 20 amino acids used to make protein. Proteins lacking all 20 amino acids are called incomplete. The protein sources containing all 20 amino acids are called complete. Choosing the full one will ensure your body gets all the amino acids it needs.

How is protein used by our body?

Proteins have many different functions within the body, which uses them as energy. The protein is also used as an enzyme that causes reactions in the body, including metabolism and the growth and repair gene. It is also used to transport “signals” from one part of the body to another and form structures, including muscles.

How much protein do we need?

A 75 kg man needs about 58 grams of protein a day, while a 55 kg woman needs 43 grams a day.

The current Reference Daily Intake (RDI) for non-athletes is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed is converted into energy from the body. However, several studies have shown that protein intake is directly dependent on the physical condition, age, and activities of each individual in order to achieve its goals. For example an athlete who works in strength and speed sports needs 1.8-2.2g / body kg, but one that works in endurance sports needs 1.4-1.8g / body kg. If you are exercising for fat loss, your daily intake may vary from 0.7g to 2g per kilogram. With regard to weight training and muscle hypertrophy, the same study sets a 2-3.2 g / body kg will create a positive condition for muscle growth.

The foods

Below, we have prepared a list of common foods with the highest protein-to-calorie ratio. The protein-to-calorie ratio is quite important and determines how rich in protein are specific foods. It is also a good indicator for those who do not want unnecessary calories on their plate!

eggs, protein, food, fitness


Protein per 100 gr: 13 gr.
1 egg white (33 gr): 4 gr. of protein
1 gr of protein / 4,4 Cal.

turkey, sandwich, protein, food


Protein per 100 gr: 30 gr.
Half turkey breast (300 gr): 90 gr. of protein
1 gr of protein / 4,5 Cal.

fish, protein, food, healthy

Fish (on average)

Protein per 100 gr: 26 gr.
Fish filet (85 gr): 22 gr. of protein
1 gr of protein / 4,5 Cal.

cheese, protein, food, fitness, healthy

Cheese (on average)

Protein per 100 gr: 32 gr.
Slice of cheese (28 gr): 9 gr. of protein
1 gr of protein / 4,7 Cal.


pork, steak, food, protein, healthy


veal, protein, healthy food

Protein per 100 gr: 25 gr.
Pork steak (134 gr) : 33 gr. of protein
1 gr of protein / 5,3 Cal.


Protein per 100 gr: 36 gr.
Veal steak (134 gr): 48 gr. of protein
1 gr of protein / 5,3 Cal.


beans, protein, healthy food


Protein per 100 gr: 17 gr. (Red beans 15 gr.)
1 cup of beans (172 gr): 29 gr. of protein
1 gr of protein / 10,3 Cal.

nuts, wallnuts, protein, food

Nuts (on average)

Protein per 100 gr: 33 gr.
One handful (28 gr): 9 gr. of protein
(Peanuts: 7 gr, Almonds: 6 gr, Walnuts: 6 gr.)
1 gr of protein / 15,8 Cal.

greek yogurt, protein, healthy food, fitness

Greek yogurt (Non-fat)

Protein per 100 gr:  10 gr.
One container: 17 gr.
1 gr of protein / 19 Cal

Generally, it is advisable to follow a protein-rich diet to activate metabolism but remember, that it should be within a balanced diet. This means that our diet should consist of all food groups for a good functioning of the body.