When you work out, one of your biggest concerns is to get enough protein and the “natural” choice is a protein powder. But what if you don’t want to use one? Here are five truly natural protein choices that aren’t expensive and low in fat.
Milk of course is practically a given and in its low-fat variant won’t bring in a lot of calories, but still quite some protein. 100 g (~ 3 fl. oz.) have 42 kcal, 3 g protein, and only 1 g fat.
Already the Romans enjoyed Lentils, and so should you, especially if you are a vegan bodybuilder. 100 g (app. 1/2 cup) cooked have 116 kcal, 9 g protein, and 0 g fat.
A roasted and skinless chicken breast has 116 kcal per 100 g (about 4 oz.), 22 g protein and 3 g fat. Many bodybuilders are familiar with chicken breast as a protein source, but some don’t know that the important part is indeed leaving off the skin – in it are the most calories.
One more for the vegans among you, but certainly worth considering for everyone else as well. 100 g (~1/2 cup] cooked beans come with 124 kcal 9 g protein and 0 g fat. You can try kidney, pinto or any other beans – the nutritional values have only slight variations.
Last but not least, tuna. Due to higher mercury levels you should not overdo it, but a bit of it from time to time brings in some variety as well as some important fatty acids. 100 g (around 4 oz.) have 128 kcal, a whopping 24 g of protein and 3 g fat. The key, as with the chicken, is again in the details: When you buy canned tuna, make sure it is canned in water, not oil. Tuna in oil has a lot more calories.
Because lentils and beans aren’t that enjoyable when eaten by themselves, here are two easy to prepare recipes.
Lentils With Paprika
- 1 cup dry lentils (about 200 g)
- 2 cups of water (500 ml)
- 1 onion
- 2 tablespoons (olive) oil
- 1/2 teaspoon turmeric (kurkuma) seasoning
- 1/2 teaspoon paprika powder
- 2 tablespoons vinegar
Put the lentils into a pot and add the two cups of water. Let the lentils simmer for about 30 minutes. When they are tender, set them aside. Finely chop the onion and, in a pan, fry it in the olive oil until the pieces start to become translucent. Add the lentils, turmeric and paprika and mix everything until it is heated through. Add the vinegar, mix it and serve immediately.
- 1 can kidney beans
- 3/4 cup pineapple chunks
- 2 onions
- 1 tomato
- 1/4 teaspoon garlic powder
- 1/2 teaspoon chili powder
- 1/4 teaspoon cinnamon powder
Drain the kidney beans, cut the tomato into dices and finely chop the onions. Put everything in a pot, stir well, cover the pot and let it cook on medium heat for about eight minutes. Serve immediately.
And here is the video to this article:
Picture courtesy of “snarky_momma“.