Protein
When it comes to meat and fish as my protein source, I like to vary it throughout the week 🍽✔️ Different sources of protein contain different essential vitamins and nutrients. Red meat is rich in vitamin B12 and iron whereas fish like salmon or sardines are high in omega-3 fatty acids📝 Eating too much of the same foods over and over again not only gets boring but can lead to dietary deficiencies. Here is what I usually choose from:
Chicken or turkey 🍗 - white meat is the leanest choice, but I wouldn't give up on dark meat if you skip the skin. Both chicken and turkey give you about 22-25 grams of high-quality protein, along with B vitamins and selenium. Chicken is also easy to cook.
Beef 🥩 - lean meat delivers up to 27 grams of protein, along with a healthy dose of iron, zinc, vitamin B12 and numerous other nutrients.
Pork 🍖 - contains branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. If you choose lean pork, it is not that high in fat.
Shrimp 🍤 - type of sea food very low in fat (only 0.3g per 100g of shrimp) and gives you 24 grams of protein. It is reach in vitamin D, niacin, selenium and vitamin B12. Moreover, shrimp contain antioxidants such as astaxanthin, which reduces inflammation and oxidative damage.
Cod 🐟 - is a great source of vitamins B3, B6 and B12, as well as omega 3 fatty acids, all of which provide benefits for heart health. Additionally, cod contains selenium, magnesium and potassium. it is packed with protein (18 grams), low in calories and has little fat.
Salmon 🐠 - it supplies iron, zinc, niacin, vitamin B6 and vitamin B12, in addition to a whole host of other nutrients you need for good health. It tends to be very high in heart-healthy omega-3 fatty acids.
I recommend you to vary your protein sources by incorporating fish, red meat, chicken, turkey, sea food but also eggs, beans, vegetables and dairy to keep you feeling great and covering all your dietary deficiencies. Mixing things up a bit also keeps your diet interesting and let you perform at your best
Nutrition values per 100g of product.
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Credit: @nessasphere 