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Category: Top 10

Top 10 Healthy Snacks Under 200 Calories

Top 10 Healthy Meals Under 200 Calories

If you are trying to lose weight, then it is very important to track each and every food you eat. Healthy snacks under 200 calories are a good alternative to meals. You should know the calories and nutrition information of that particular food. Most people mess up with their snacks because they eat anything they like irrespective of their calorie content.

Top 10 Healthy Snacks Under 200 Calories

List of 200 calorie meals

Apple with natural peanut butter

Apple is one of the most common and healthy snacks under 200 calories which is available in every season in every part of the country. On the other hand, peanut butter is a good source of fat and can be consumed as a snack or a pre-workout meal. Some of the health benefits of apple are:

  1. Helps in weight loss.
  2. Reduces Bad Cholesterol (LDL).
  3. Lowers risk of Diabetes.
  4. Aids Digestion.
  5. The antioxidants present in it may play a role in Cancer Prevention.

Health benefits of Peanut butter:

  1. Boosts Heart Health.
  2. Helps to manage Blood Sugar Levels.
  3. Reduces the risk of Breast Disease.
  4. Helps in Muscle Building.
  5. It May Help in Weight Loss.
Nutrient1 medium apple and 1 tbsp peanut butter
Calories184
Protein8.5 g
Carbohydrates31 g
Fats16.3 g
Fiber6.3 g
Cholesterol0 mg
Nutrition Information of Apple and Natural Peanut Butter

A handful of Almonds

Almonds are a very good source of  Magnesium and Vitamin E and are also very low in calorie. It is also a very good source of healthy fats and considered a 200 calories snack. It can be consumed as a snack as it is handy and can be carried anywhere very easily. Some of the health benefits of Almonds are:

  1. Regulates Blood Sugar levels.
  2. Boosts Metabolism.
  3. Reduces Blood Pressure.
  4. Reduces Cholesterol.
  5. Keeps our body satiated.
NutrientAlmonds (28 grams)
Calories173
Protein5 g
Carbohydrates5 g
Fats16 g
Fiber4 g
Cholesterol0 mg
Nutrition Information of Almonds

Hummus

Hummus is another healthy snacks under 200 calories made up of cooked mashed chickpeas with a dash of lemon and garlic. It is low in calorie and high in protein and carbohydrates. It can be consumed as a mid-morning snack or as a breakfast because this low-calorie meal will fill you up. Some of the health benefits of Hummus are:

  1. Helps to Fight Inflammation.
  2. A low Glycemic Index may control Blood Sugar Levels.
  3. Promote Digestive Health.
  4. Reduces the risk of Heart Diseases.
  5. Helps in Weight Loss.
NutrientHummus (100 Grams)
Calories166
Protein8 g
Carbohydrates14 g
Fats10 g
Fiber6 g
Cholesterol0 mg
Nutrition Information of Hummus

Non-Fat Greek Yoghurt

Yoghurt is a dairy product that is easily available in the market. Many people prepare yoghurt at their homes which is a healthy option. During summers, yoghurt helps to beat the heat and make our body cool. It can be consumed after a meal or as a snack. Some of the health benefits of Yoghurt are:

  1. Good for Heart.
  2. Helps in Weight Management.
  3. Strengthen Your Immune System.
  4. Good source of Calcium.
  5. Rich in important nutrients.
NutrientYoghurt (100 Grams)
Calories59
Protein10 g
Carbohydrates3.6 g
Fats0.4 g
Fiber0 g
Cholesterol5 mg
Nutrition Information of Yoghurt

Oatmeal

Another low-calorie diet with high carbohydrates. The calorie of oats can be reduced by adding water to them. Many people enjoy having oats with milk, but by doing this the calorie content will increase. It can be consumed as a breakfast, snack or as a pre-workout meal. Some of the health benefits of Oats are:

  1. Rich in Antioxidants.
  2. Improves Blood Sugar Levels.
  3. Lowers Cholesterol Levels.
  4. Helps you to lose weight.
  5. High in Fiber.
NutrientOats (50 Grams)
Calories190
Protein8.4 g
Carbohydrates33 g
Fats3.4 g
Fiber5.3 g
Cholesterol0 mg
Nutrition Information of Oatmeal

Orange

It is a citrus fruit and is very low in calorie. It is mostly available in winters and people enjoy having it. Most people eat it after their meals for better digestion. It can be consumed as a mid-morning meal or brunch. Some of the health benefits of Orange are:

  1. Good source of Vitamin C.
  2. Lowers the risk of cancer.
  3. Controls Blood Pressure.
  4. Prevents Skin Damage.
  5. Boost the Immune System.
NutrientOrange (1 Large)
Calories87
Protein1.7 g
Carbohydrates22 g
Fats0.2 g
Fiber4.4 g
Cholesterol0 mg
Nutrition Information of Orange

Roasted Chickpeas

Good source of vitamins, minerals and fibres and provides a variety of health benefits. It is one of the easiest and cheapest snack option available. It has a high nutrition value so the people who are into muscle building or fat loss can add it to their diet. Some of the health benefits of Roasted Chickpeas are:

  1. Helps in Digestion.
  2. High in Calcium.
  3. Boosts Mental Health.
  4. Lowers the risk of cancer.
  5. Controls Blood Sugar Levels.
NutrientRoasted Chickpeas (28 grams)
Calories119
Protein5.3 g
Carbohydrates16 g
Fats3.9 g
Fiber3.2 g
Cholesterol0 mg
Nutrition Information of Roasted Chickpeas

Vegetable Soup

It is one of the most healthy and easy to digest snack. Vegetable soup can be consumed as an evening snack which will fill you up by providing all the nutrients with low calorie. Homemade soup will be a better and healthy option to choose from. Some of the health benefits of Vegetable Soup are:

  1. More nutrients with Low Calorie.
  2. Includes many water-soluble vitamins such as vitamin B, C, and K.
  3. High in Potassium.
  4. Good for Weight Loss.
  5. Keeps you full for a longer period of time.
NutrientVegetable Soup (240 ml)
Calories80
Protein3 g
Carbohydrates13 g
Fats2 g
Fiber1.7 g
Cholesterol2.4 mg
Nutrition Information of Vegetable Soup

Watermelon

Watermelon is a healthy and low-calorie fruit with 90% of water content in it. It helps our body to stay hydrated and is a good source of Vitamin C. It also contains a decent amount of Copper, Potassium, Vitamin B5 and Vitamin A. Some of the health benefits of Watermelon are:

  1. Lowers Blood Pressure.
  2. Protects your Joints.
  3. Prevent Muscle Soreness.
  4. Easy to Digest.
  5. Lowers Inflammation and Oxidative Stress.
NutrientWatermelon (1 cup 152 g)
Calories46
Protein0.9 g
Carbohydrates11 g
Fats0.2 g
Fiber0.6 g
Cholesterol 0 mg
Nutrition Information of Watermelon

Whole Eggs

Whole Eggs are a very good source of protein and fats. It helps to complete our daily protein requirement and is mostly consumed as a breakfast or as a post-workout meal. The daily limitation of whole eggs should be 2-3 as it has cholesterol in it. Some of the health benefits of Whole Eggs are:

  1. Nutrient-Rich.
  2. Raise levels of Good Cholesterol (HDL).
  3. High in quality Protein.
  4. Good source of Omega-3s.
  5. Helps in Weight Loss.
NutrientWhole Egg (1 Large)
Calories78
Protein6 g
Carbohydrates0.6 g
Fats5 g
Fiber0 g
Cholesterol186.5 mg
Nutrition Information of Whole Egg

Frequently Asked Questions

What can I eat for 200 calories?

1. Apple with natural peanut butter.
2. A Handful of Almonds.
3. Hummus.
4. Non-Fat Greek Yoghurt.
5. Oatmeal.
6. Orange
7. Roasted Chickpeas.
8. Vegetable Soup.
9. Watermelon.
10. Whole Eggs.

What happens if you eat 1200 calories a day?

Eating 1200 calorie a day will help you to lose weight as you will be eating fewer calories than your maintenance calories. While eating 1200 calorie a day, keep in mind that your macros are balanced accordingly.

Healthy Indian Food

Top 10 Healthy Indian Food | Veg and Non-Veg

Indian foods are mostly spicy and rich in saturated fats as it contains oil, cream, ghee, etc. Most Indian foods are rich in carbohydrates but there is much food that is high in protein and good for our health. There is much healthy Indian food but it all depends upon our cooking style and what ingredients we use to cook food. Not only Indian food, but any dish can be healthy as well as unhealthy depending upon its cooking style.

Healthy Indian Food

List Of Top 10 Healthy Indian Food

Vegetarian

Sarson-Da-Saag / Mustard Greens

It is a very common dish and healthy Indian food in North India. People of Punjab and Haryana are fond of eating Sarso-Da-Saag with Makki-Di-Roti (Bread of Maize). Sarso-Da-Saag is rich in antioxidants and essential micronutrients.

NutrientValue Per Serving
Energy64
Protein1.9 g
Carbohydrates4.3 g
Fats4.4 g
Fiber2.2 g
Cholesterol0 mg

Palak / Spinach

Another leafy vegetable that is nutrient-dense and mostly eaten by people of North India. It can be eaten as Palak Paneer, Corn Palak and in many other ways. It is a good source of Insoluble Fiber and rich in Vitamin A and Vitamin C.

NutrientValue Per 100 grams
Energy23
Protein2.9 g
Carbohydrates3.6 g
Fats0.4 g
Fiber2.2 g
Cholesterol0 mg

Dalia / Porridge

Dalia is also known as Bulgur Wheat and can be the best option for breakfast as it is very light and nutrient-dense. Adding a small amount of jaggery can enhance its taste and nutrition value. It also helps to maintain a healthy digestive system.

NutrientValue Per 100 grams
Energy152
Protein5 g
Carbohydrates27.5 g
Fats3.4 g
Fiber1.4 g
Cholesterol6 mg

Poha / Flattened rice

It is a very healthy snack mostly eaten by the people of Maharashtra, Madhya Pradesh, Uttar Pradesh, Telangana, Odisha, West Bengal, Karnataka, Gujarat and Rajasthan. It is a valuable source of iron and good probiotics.

NutrientValue Per 100 grams
Energy354
Protein7.4 g
Carbohydrates76.5 g
Fats1.1 g
Fiber3.4 g
Cholesterol0 mg

Arhar Dal / Yellow Split Pigeon Peas

Arhar Dal is a rich source of protein, carbs and fibre. It can be consumed as a post-workout meal as it is high in protein and will help in muscle recovery. It is a good source of iron, calcium and folic acid.

NutrientValue Per 100 grams
Energy343
Protein22 g
Carbohydrates63 g
Fats1.5 g
Fiber15 g
Cholesterol0 mg

Rajma / Kidney Beans

Rajma Chawal or Kidney Beans with rice is a very common and healthy Indian food mostly eaten by the people of North India. It regulates blood sugar, prevents cancer, sustains weight loss, and strengthens bones.

NutrientValue Per 100 grams
Energy127
Protein8.7 g
Carbohydrates22.8 g
Fats0.5 g
Fiber6.4 g
Cholesterol0 mg

Kabuli Chana / Chickpeas

Chickpeas have an end number of health benefits if cooked with proper ingredients. It helps to control blood sugar levels, helps in digestion, a good source of protein, helps to manage a healthy weight and keeps us fuller for a longer period of time.

NutrientValue Per 100 grams
Energy378
Protein20 g
Carbohydrates63 g
Fats6 g
Fiber12 g
Cholesterol0 mg

Aloo Gobi / Potatoes and Cauliflower

It can be considered as a high carb food because of the potato present in it. Aloo Gobi is mostly eaten with chapatis which increases its carbs intake and can be used as a pre-workout meal.

NutrientValue Per Serving
Energy208
Protein3 g
Carbohydrates23.5 g
Fats11 g
Fiber3.7 g
Cholesterol0 mg

Khichdi / Polenta

Khichdi was originated from Hyderabad and is a very common and healthy Indian food. It is very easy to cook and provides all the nutrients that our body requires. People who are sick or suffering from loose motion generally add Khichdi to their diet.

NutrientValue Per Serving
Energy320
Protein12.4 g
Carbohydrates58 g
Fats4.2 g
Fiber6 g
Cholesterol0 mg

Lassi / Buttermilk

Lassi is a dairy product and is mostly consumed by the people of Punjab and Haryana. it boosts up the energy in hot summers and provides calcium to the body and prevents bloating.

NutrientValue Per Glass
Energy176
Protein6.4 g
Carbohydrates7.5 g
Fats10 g
Fiber0 g
Cholesterol23 mg

Non-Vegetarian

Chicken Tandoori

It is mostly made with chicken breast or chicken thighs. It is marinated in yoghurt and other spices to enhance its taste. People in every part of India enjoy this dish and it is used as a snack or a complete meal.

NutrientValue Per Serving (100 g)
Energy298
Protein23.3 g
Carbohydrates4.5 g
Fats11 g
Fiber1.3 g
Cholesterol72 mg

Chicken Curry

A very common and healthy Indian food cooked mostly in every Indian house is chicken curry. It can be healthy as well as unhealthy depending upon its cooking style and the type of spices used to make it.

NutrientValue Per Serving (100 g)
Energy110
Protein18 g
Carbohydrates16 g
Fats3 g
Fiber2.3 g
Cholesterol8 mg

Fish

Fish is mostly eaten by the people of West Bengal and South India. There are many varieties of fish available in the Indian market which provides a good amount of protein and omega-3. People living in coastal areas enjoy fish as it is easily available to them.

NutrientValue Per Serving (100 g)
Energy206
Protein22 g
Carbohydrates0 g
Fats12 g
Fiber0 g
Cholesterol63 mg

Mutton / Lamb

The only red meat which is eaten by Indians is mutton. Not only Muslims, but people of every religion love eating mutton. It is not a lean protein as it contains the same amount of fat as protein.

NutrientValue Per Serving (100 g)
Energy294
Protein25 g
Carbohydrates0 g
Fats21 g
Fiber0 g
Cholesterol97 mg

Eggs

The egg is one of the healthy Indian food which is eaten by people all over the world. It is easily available everywhere and is the cheapest source of protein available in the market. It is mostly eaten as a breakfast and as a post-workout meal.

NutrientValue Per Serving (1 Large)
Energy78
Protein6 g
Carbohydrates0.6 g
Fats5 g
Fiber0 g
Cholesterol185 mg

Conclusion

  • The ingredients used to cook food makes it healthy or unhealthy.
  • Most Indian foods are rich in carbohydrates.
  • Any dish can be healthy as well as unhealthy depending upon its cooking style.

Frequently Asked Questions

Why is Indian food unhealthy?

Indian food consists of a lot of poor quality carbohydrates which includes a lot of sugar, flour-based products, snacks loaded with starch, loaves of bread, and white rice.

What is traditional Indian food?

Staple foods of Indian cuisine include pearl millet, rice, whole-wheat flour, and a variety of lentils, such as masoor, tuer (pigeon peas), urad (black gram), and moong (mung beans). Split lentils, or dal, are used extensively.

Which South Indian food is healthy?

Idlis are known as one of the healthiest breakfasts around the world. Make with a batter of lentils and rice, they are low on calories, filling, and tasty. Idlis are made by steaming, which makes sure your food is oil-free.

Top 10 Worst Nutrition Advice

Top 10 Worst Nutrition Advice

There are thousands of worst nutrition advice that we get from many dieticians and people who are into fitness. In addition, this is because of the less or partial knowledge about health & fitness. Furthermore, people start believing anything that they hear without doing any research on that particular topic. Before believing anyone, keep in mind to do a small research on that topic. In this article, you will get to know about all nutrition advice which is a myth.

Here are the top 10 worst nutrition advice

You don’t need a vitamin if you’re overweight

Multivitamins are equally important for lean as well as bulky people. In fact, the main purpose of multivitamins is that they help us to fulfill our daily micronutrient requirements which are not possible with our regular diet. Both skinny, as well as fat people, require vitamins for better skin, nails, bones, and eyes. To clarify, your body weight has no relation to vitamin intake as it is one of the common nutrition advice.

Don’t combine foods

Many people say that if you combine foods, then it becomes difficult for your body to digest them. To demonstrate, our body is efficient enough and works well, producing enzymes to do this. It is very important to have a combination of Protein, Carbs, and Fats so that our body gets each nutrient in the right amount.

Eat 6-7 meals a day to gain weight

It is another common and worst nutrition advice. Gaining or losing weight depends upon your total calorie intake per day. If you are on a 3000 calories diet, then it is recommended to have 6 meals of 500 calories each. But it is difficult for people who are working in offices or who are a student to have 6 meals a day, so taking 3-4 meals with high calories will do the work.

Eating fat will make you fat

Fat is a macronutrient and is equally important as protein and carbs. Fats are of 2 types; Saturated and Unsaturated. The daily limitation of saturated fats should be less than unsaturated fats. A person who is on a 3000 calorie diet should consume 600 calories from fat (i.e. 66 grams).

You can eat whatever you want as long as you exercise

Eating a balanced diet is equally important for people who work out and people who do not. Eating junk food and doing workouts will not make you fit. A cheat meal can be done once a week or once in two weeks depending upon your cravings. But if you have serious goals, then you will not get cravings at all.

Cut dairy products if you want to be healthy

Dairy products are equally important for vegetarians as well as non-vegetarians. For vegetarians, it helps to complete the protein intake per day which becomes difficult to fulfill. People with lactose intolerance can add almond or soy milk which is also a good source of protein.

Eating more than 4 eggs a day is harmful

Eggs are the cheapest and a lean source of protein available everywhere. Egg whites do not harm your body as it only contains protein. If you eat whole eggs, then 2-3 whole eggs should be your limitation per day. Egg whites can be eaten according to your daily protein intake.

Avoid carbs at night

It is another worst nutrition advice that we get. Eating carbs at night can boost serotonin, which will convert into melatonin and help support a healthy night’s sleep. We should focus on slow-digesting carbs as it gets absorbed slowly by our body which will not spike our insulin levels. Fast digesting carbs like white rice should be avoided at night.

The sugar in fruit is just as bad as candy

The sugar present in the fruit is natural sugar and sugar in candy is artificial sugar. Both the sugars are far different from each other. The fruits with a higher glycemic index will spike your insulin levels than the fruits with low GI. Unlike candy, fruits provide you with vitamins, minerals, fiber, and flavors.

Eat less food to lose weight

This is a very common mistake done by many people who are into fat loss or weight loss. Eating less food will make you weak internally and it will be difficult for you to do day-to-day activities. For weight loss, just be in a calorie deficit and keep track of your macros. Protein intake should be higher than carbohydrates.

Conclusion

All the 10 points mentioned above are the most common nutrition advice that most people think is true. Having proper knowledge of anything is very important.

  • Multivitamin is equally important for everyone.
  • Every meal should have a proper combination of Protein, Carbs, and Fats.
  • It is not necessary to have 6-7 meals a day.
  • Eating fat will not make you fat.
  • A properly balanced diet is very important
  • Dairy products are not unhealthy.
  • Egg whites do not have any side effects.
  • Carbohydrates can be taken at night.
  • Sugar in fruit is different from sugar in candy.
  • Eating less food does not mean that you will lose weight.

Our E-Book: Create Your Own Diet Plans (Part-1)

Top 10 high fiber food

Top 10 High Fiber Food – Benefits

Fiber is a form of carbohydrate that our body cannot digest. It is found in plants, grains, vegetables, and legumes. These are some of the high fiber foods. Total dietary fiber intake should be 25-30 grams a day from food. The Academy Of Nutrition & Dietetics recommends 14 grams of fiber for every 1000 calories you consume daily.

Top 10 high fiber food

Some benefits of Fiber

Improves Bowel Movement

Dietary Fiber increases weight and softens the stool. If you face loose motion, adding more fiber to your diet helps a lot to tighten the stool.

Lowers Cholesterol Levels

Fiber present in vegetables such as legumes helps to decrease bad cholesterol LDL (Low-Density Lipoprotein).

Controls Blood Sugar Levels

Fiber is digested very slowly by our body so there is no spike in insulin levels.

Helps To Maintain Healthy Weight

Fiber keeps you full for a very long time and there is no craving for food. People who want to lose weight can get extra benefits from adding fiber to their diet.

High Fiber Food List

Apple

Apples are available everywhere and are a very good source of fiber. It can be carried anywhere very easily and has an end number of health benefits. Other than fiber, apple has many health benefits. (An apple a day, keeps the doctor away).

Fiber content (per 100 grams): 2.4 gram

Whole Grains

Most of the whole grains are high in fiber. Being nutritious, it also provides us with the right amount of fiber content. Barley, Brown Rice, Millet are some of the examples of whole grains.

Fibre content (per 100 grams): 7 grams

Avocados

Avocados are high in carbohydrates and healthy fats. 100 grams of avocado contains around 9 grams of carbohydrates; 15 grams of healthy fats. Avocadoes are not a seasonal fruit, so it is available whole year.

Fiber content (per 100 grams): 7 grams

Broccoli

Broccoli is considered the most nutritious vegetable. People with muscle building or fat loss goals, add broccoli to their diet to get the maximum amount of nutrients. If you miss greens in your diet, broccoli will help you to fulfill it.

Fiber content (per 100 grams): 2.6 grams

Bananas

Banana is one of the cheapest fruit available in the market. It is found in any season and is high in carbohydrates. People generally add bananas as a pre-workout meal. People with muscle building or fat loss goals can add it to their diet.

Fiber content (per 100 grams): 2.6 grams

Kidney Beans

Kidney beans are the most popular type of legume and are the most common fiber food. They are loaded with plant-based protein and are high in molybdenum, folate, iron, copper, manganese, potassium, and vitamin K1.

Fiber content (per 100 grams): 25 grams

Quinoa

It is a good source of antioxidants as compared with other grains. Quinoa provides Vitamin E which may help reduce the risk of heart disease. A cup of quinoa will also provide twice the protein and about 5 grams more fiber than the same amount of white rice.

Fiber content (per 100 grams): 2.8 grams

Oats

Oats are a type of grain that is very common nowadays. It can be added by anyone having any kind of goals. Oats provide enough amount of energy for an intense workout. It also keeps us full for a longer period of time.

Fiber content (per 100 grams): 10.1 grams

Chia Seeds

Chia seeds provide us with insoluble fiber which helps us keep fuller for a longer period of time and adds bulk to our stool. It is considered a good source of healthy fats and may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes.

Fiber content (per 100 grams): 34.4 grams

Sweet Potatoes

Sweet Potatoes are another high fiber food and are good for people having diabetes. It is high in carbohydrates, Vitamin A, Vitamin C, Potassium, and many other micronutrients.

Fiber content (per 100 grams): 2.5 grams

CONCLUSION

Fiber is very important for our body and our diet should contain around 25-30 grams of fiber per day. By adding fiber, there will be better bowel movement and it will keep us full for a longer period of time.

  • Fiber is a form of carbohydrate that our body cannot digest.
  • Intake 14 grams of fiber for every 1000 calories you consume daily.
  • Dietary Fibre increases weight and softens the stool.
  • The fiber in vegetables helps to decrease bad cholesterol.
  • Fiber is digested slowly by our body so there is no spike in insulin levels.
  • People who want to lose weight can get extra benefits from adding fiber to their diet.

Frequently Asked Questions

Are Bananas high in fiber?

Rich in several important vitamins and minerals, bananas are also relatively high in fiber, with one medium banana containing about 3.1 grams of this nutrient.

Are eggs high in fiber?

Scrambled eggs are protein-packed, but they’re not a good source of fiber. You can change that by tossing in some chopped veggies like spinach, broccoli, artichoke, or avocado. 

How to get your daily 30g of fiber?

Cereals, Bananas, Apples, Nuts, Wholewheat or wholegrain bread, Baked potatoes, Wholewheat pasta, Pulses.

Top 10 High Protein Foods

Top 10 High Protein Foods

Protein is the building block of our body. It is a macronutrient and is essential to build muscle mass. Your body needs high-protein foods to build and repair muscle tissues. No matter your workout on a daily basis or not, protein is equally important for everyone. It depends upon person to person what kind of protein source they choose. Read this article to know the top 10 high protein foods.

It is recommended to take 0.8g of protein per kg of body weight for those who do not work out.

Here is a list of 10 delicious high protein foods


CHICKEN BREAST

Chicken Breast is a lean source of protein that consists of high protein and no fats. It is one of the most popular high protein foods and is a good source of vitamin B, vitamin D, calcium, zinc, iron, vitamin A and vitamin C. Therefore, chicken breast comes under high protein foods.

Macro breakdown: (per 100 grams)

  • Calories: 165
  • Protein: 31 grams
  • Carbs: 0
  • Fats: 0 (if cooked without skin)

LAMB/MUTTON

There is no difference between the protein content of the chicken breast and mutton. Both of them have around the same numbers. Mutton/Lamb is not a lean protein as they have some amount of fat as well. Some of the macro-minerals present in lamb are calcium, phosphorus, sodium, potassium, chloride, sulfur, and magnesium. Mutton also comes under high protein foods.

Macro breakdown: (per 100 grams)

  • Calories: 294
  • Protein: 25 grams
  • Carbs: 0
  • Fats: 21 grams

FISH

The benefits of fish tend to be higher than chicken as it contains Omega-3. There are many kinds of fish but the one which is high in protein is Salmon and Tuna. As well as omega-3 fatty acids, fish are also a source of important micronutrients such as ironzinc, and calcium. Thus, it can be considered as a high protein foods.

Macro breakdown of SALMON: (per 100 grams)

  • Calories: 208
  • Protein: 20 grams
  • Carbs: 0
  • Fats: 13 grams

Macro breakdown of TUNA: (per 100 grams)

  • Calories: 132
  • Protein: 28 grams
  • Carbs: 0
  • Fats: 1.3 grams

SOYBEANS

It is another high protein food and one of the best sources of protein for people who are vegetarian. The daily limitation of Soya is 30-40 grams and there will not be any hormonal disbalance if your daily intake does not exceed those numbers.

Macro breakdown: (per 100 grams)

  • Calories: 443
  • Protein: 36 grams
  • Carbs: 30
  • Fats: 20

OATS

It is one of the healthiest grains available and provides healthy fiber, magnesium, thiamine, and other nutrients. It is a good source of carbs and protein. Many people use it as a pre-workout or as a breakfast.

Macro breakdown: (per 100 grams)

  • Calories: 379
  • Protein: 13.15 grams
  • Carbs: 67.70 grams
  • Fats: 6.52 grams

YOGHURT

Yogurt can be added after breakfast or lunch or can be consumed as a snack. It is a dairy product and does not have any side effects. It provides protein and calcium, and it may enhance healthy gut bacteria.

Macro breakdown: (per 100 grams)

  • Calories: 59
  • Protein: 10 grams
  • Carbs: 3.6 grams
  • Fats: 0.4 gram

COTTAGE CHEESE

It is rich in Phosphorus, Sodium, Selenium, and Vitamin B12. Cottage Cheese can be added as a before-bed meal or can be served as a snack. It consists of lactose, a milk sugar to which some people are intolerant.

Macro breakdown: (per 100 grams)

  • Calories: 98
  • Protein: 11 grams
  • Carbs: 3.4 grams
  • Fats: 4.3 grams

EGGS

Eggs are a very common source of protein and any person who does any kind of physical activity, adds an egg to their diet. It is the cheapest source of protein available everywhere. It’s an easy and cheap source of protein and is considered another high protein foods.

Macro breakdown-Whole Egg: (per Piece)

  • Calories: 71
  • Protein: 6 grams
  • Carbs: 0
  • Fats: 5 grams

MILK

Milk contains almost every nutrient that our body needs. For those who are Lactose Intolerant, they can add almond milk or soy milk. It is a good source of protein for vegetarian people. For vegetarians, it is one of the main sources of high protein foods.

Macro breakdown: (per cup-244 grams)

  • Calories: 103
  • Protein: 8 grams
  • Carbs: 12
  • Fats: 2.4 grams

ALMONDS

It is a popular type of nut rich in essential nutrients including fiber, Vitamin E, Manganese, and Magnesium. They lower LDL (bad cholesterol) and contains vitamin E, magnesium, and potassium, which helps oxygen and nutrients flow more freely through the blood. They also help to control diabetes.

Macro breakdown: (per 1 Ounce)

  • Calories: 162
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fats: 14 grams

WHEY PROTEIN SUPPLEMENTS

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Conclusion

  • Chicken Breast is a lean source of protein.
  • Mutton/Lamb is not a lean protein as they have some amount of fat as well.
  • High protein fish are Salmon and Tuna.
  • The limitation of Soya is 30-40 grams and there will not be any hormonal disbalance.
  • Oats provide us with healthy fiber, magnesium, thiamine, and other nutrients.
  • Yogurt can be added after breakfast or Lunch or can be consumed as a snack.
  • Cottage Cheese can be added as a before-bed meal or can be served as a snack.
  • Eggs are the cheapest source of protein available everywhere.
  • Those who are lactose Intolerant can add almond milk or soy milk.
  • Almonds lower LDL (bad cholesterol) and contains vitamin E, magnesium, and potassium and comes under high protein foods.
protein shake

Top 10 Cheapest Whey Protein Supplements

Big Muscles Nutrition: Crude Whey

Top 10 Whey Protein Supplements:
  • Price: ₹ 779/Kg
  • Servings per container: 30
  • Protein: 24 Grams (per serving)
  • BCAA: 5.5 Grams
  • Glutamine: 4 Grams
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AS-IT-IS Nutrition: Whey Concentrate 80%

Top 10 Whey Protein Supplements Asitis Nutrition Raw Whey'
  • Price: ₹ 1134/Kg
  • Servings per container: 30
  • Protein: 24 Grams (per serving)
  • BCAA: 5.4 Grams
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MuscleBlaze: Raw Whey Concentrate 80% 

Top 10 Whey Protein Supplements 'MuscleBlaze Raw Whey'
  • Price: ₹ 1199/Kg
  • Servings per container: 33
  • Protein: 24 Grams (per serving)
  • BCAA: 5.29 Grams
  • Glutamine: 4.21 Grams
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Bigmuscles Nutrition: Premium Gold Whey

Top 10 Whey Protein Supplements 'Big Muscles Gold Whey'
  • Price: ₹ 1199/Kg
  • Servings per container: 34
  • Protein: 25 Grams (per serving)
  • BCAA: 5.5 Grams
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GNC Pro Performance: 100% Whey Protein

Top 10 Whey Protein Supplements 'GNC Pro 1000% Whey'

Proburst: Supreme Whey Protein Powder

Top 10 Whey Protein Supplements 'Proburst Whey Supreme'
  • Price: ₹ 2000/Kg
  • Servings per container: 33
  • Protein: 24 Grams (per serving)
  • BCAA: 5 Grams
  • Glutamine: 4 Grams
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Ultimate Nutrition: Prostar 100% Whey Protein

Top 10 Whey Protein Supplements 'Ultimate Nutrition Whey'
  • Price: ₹ 2080/Kg
  • Servings per container: 30
  • Protein: 25 Grams (per serving)
  • BCAA: 6 Grams
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Myprotein: Impact Whey Protein

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Optimum Nutrition (ON): Gold Standard 100% Whey Protein Powder

'Optimum Nutrition 100% Gold Standard Whey'
  • Price: ₹ 2403/Kg
  • Servings per container: 29
  • Protein: 24 Grams (per serving)
  • BCAA: 5.5 Grams
  • Glutamine: 4 Grams
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Dymatize Nutrition: Elite Whey Protein Powder

'Elite Dymatize 100% Whey'
  • Price: ₹ 2500/Kg
  • Servings per container: 30
  • Protein: 25 Grams (per serving)
  • BCAA: 5.5 Grams
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