Fresh produce in the form of fruits and vegetables form an important part of a healthy diet. There are multiple studies and abundant research evidence to prove that eating fruits and vegetables everyday can cut risk of several chronic diseases as well as risk of mortality and make you healthier. From helping regulate weight to maintaining optimum levels of blood pressure and blood sugar, fruits and vegetables have numerous benefits for the human body.
Here are some good sources of protein
Going by 2,000 calorie diet, men and women need around 56 and 46 grams of protein per day in their meals and poultry is a good way of meeting this dietary requirement. A 100-gram portion of cooked chicken contains approximately 25 grams of protein
Turkey is another poultry meat that is one of the healthiest options for non-vegetarians looking to load up on protein. A 100 gram portion of turkey meat delivers a whopping 29 grams of protein (as per USDA data). Diced cooked turkey meat can be mixed with red onions, low-calorie mayonnaise, lemon juice and a range of herbs of your choice to make a delicious protein-rich salad.
3. Egg Whites
Cooked egg whites are an excellent addition to salads. Chicken eggs are one of the cheapest, most widely consumed dietary sources of lean protein. They taste delicious and add a nice and different texture to a bowl of greens. You can simply toss egg whites in dressing of your choice or place a whole poached egg as topping for your salad.
Nuts also go extremely well with salads, be it the warm or the cold kind. Almonds, walnuts, pine nuts, cashew nuts are all great additions to salad meals, as these add a nice crunch, a delicious flavour and of course nutrition to the meals. It's better to throw in a mix of your favourite nuts instead of just sticking to one, provid
5. Dairy products
Some of the best vegetarian sources of protein come in the form of dairy products, the best among which is cheese. However, cheese also contains good amounts of fats and hence it is advised to have it in moderation. Cottage cheese or paneer is relatively low in fat, a 100 gram portion contains 11 grams of protein ed that the recipe allows for it.
6. Chickpeas and Lentils
Chickpeas and lentils are two other vegetarian sources of dietary protein that you may add to your salad bowls, although these may again have to be used in combination with other protein-rich foods. Chickpeas are better than lentils as they are more abundant sources of protein