The Truth About Proteins


Eggs are simple, and natural food is to cook. How about an egg with avocado toast! Eggs raise good cholesterol, called high-density lipoprotein (HDL). Since many recipes call for eggs, then eggs would be a great item to stock in the refrigerator.

Grass-fed ground beef

Grass-fed and grass-finished meat come from cattle raised on grass or alfalfa for at least part of the year. Grass-fed beef has several health benefits. It contains more vitamins and minerals, omega–3 fatty acids, and CLA than grain-fed beef. These nutrients have been shown to fight several diseases and ailments. Purchase the highest quality you can reasonably afford.


Tempeh makes a great meat substitute in essential dishes, such as vegetarian tacos! Tempeh is made from whole soybeans. One serving of tempeh contains more fiber than most peoples consume in one day. Tempeh is an excellent choice for people who have difficulty digesting plant-based high-protein foods like beans and legumes or soy foods such as tofu.  

Tempeh has the same protein quality as meat and contains high levels of vitamins B5, B6, B3, and B2. The protein in tempeh is excellent for diabetic patients, who tend to have problems with animal protein sources. The protein and fiber in tempeh can also prevent high blood sugar levels and help keep blood sugar levels under control.


Tofu is typically used in Asian cuisine. It has very low sodium and almost no cholesterol. It is also considered to be very nutritious! It is a bean curd and is prepared by pressing coagulated soy milk into flat white blocks. Vegetarians and vegans find it ideal because it contains no traces of animal products. 

Tofu has a very low-calorie count, which makes it an attractive option for people who want to lose weight. It includes a minimal amount of fat, but a large amount of protein.  

It’s a rich source of iron, magnesium, copper, and phosphorous. It also has reasonable amounts of calcium and potassium. There are even trace amounts of zinc, which is an essential mineral for health. It also has significant levels of vitamin C, thiamin, riboflavin, and vitamin B6. 


Salmon is usually identified based on the ocean where they are located. There is only one type of Atlantic salmon and five kinds of Pacific salmon, namely, chinook (or king), sockeye (or red), coho (or silver), pink, and chum.

This fish is packed with omega-3 fatty acids, which promotes good health. Salmon’s health benefits are good heart health, reduced cancer risk, improved cognition, bone, and joint health, vibrant skin, improved vision, and energized metabolism.  

Salmon is an excellent source of proteins and fatty acids. Omega-3 and vitamins like vitamin A, Vitamin D, and some B vitamin family-like choline and biotin. It also contains minerals like selenium, zinc, calcium, and iron.


Tuna is found in tropical waters. It is suggested that we steam Tuna to get the maximum benefit of its antioxidants! Tuna is also rich in protein. Tuna can help you avoid the risk of having a stroke. Tuna has omega-3 fatty acids, which helps prevent high blood pressure. Try Tuna in pasta or salads.

Canned Beans

Beans are an essential part of any healthful diet. The daily requirement is about half a cup a day of beans. Canned bean or cooked beans? Canned beans cost about three times more than dried beans. Nutritionally, cooked and canned are about the same, but the sodium content of canned beans can be 100 times more than prepared. Draining and rinsing the canned beans can get rid of about half the sodium, but you’re also draining and rinsing away some of the nutrition.

Beans are excellent sources of fiber, folate, plant protein, plant iron, vitamin B1, and minerals such as magnesium, phosphorus, potassium, and copper. It is naturally low in sodium.

 Whether or not you choose canned or cooked. Beans are full of fiber and  


Lentils are our best friends. They are nutritious and offer plenty of essential nutrients. “Studies show a single cup of cooked lentils contains 16 grams of dietary fiber or 63 percent of the U.S. Department of Agriculture’s recommended daily allowance of fiber for an adult man or woman on a 2,000-calorie diet.” ” 

A diet that includes plenty of insoluble fiber can regulate bowel movements, promote digestive system health, and significantly decrease the risk of colon, breast, throat, and esophageal cancer. Fiber-rich foods like lentils may also help prevent stroke, heart disease, diabetes, high blood cholesterol, and hypertension.”


Mashed chickpea offers a good healthy alternate to creamy, cheesy dips. Its made from lemon, tahini, and garlic. A serving of hummus is rich in minerals like iron, phosphorus, magnesium, copper, and manganese.

These minerals perform a variety of functions in the body, assisting with bone, muscle, tissue, and enzyme formation.  It benefits weight management and heart health.

“One recent study found an association between those who eat hummus and weight control.”  Try red pepper, sun-dried tomato, beet, artichoke or spinach with mashed chickpeas on a whole-wheat pita sandwich. Garnished with hummus, sliced cucumber, feta cheese, red bell pepper, and sprouts.