{"id":389059,"date":"2022-08-17T16:08:00","date_gmt":"2022-08-17T14:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=389059"},"modified":"2026-04-16T15:13:01","modified_gmt":"2026-04-16T13:13:01","slug":"20-foods-with-which-you-can-easily-add-protein-to-your-diet","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/","title":{"rendered":"Foods that Make It Easy to Add Protein to Your Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/#Why_is_protein_so_important_and_how_much_protein_do_you_need\" title=\"Why is protein so important and how much protein do you need?&nbsp;\">Why is protein so important and how much protein do you need?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/#The_top_high-protein_foods_that_can_easily_be_included_in_your_diet\" title=\"The top high-protein foods that can easily be included in your diet\">The top high-protein foods that can easily be included in your diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/#Bonus_tip_Snacks_packed_with_protein\" title=\"Bonus tip: Snacks packed with protein\">Bonus tip: Snacks packed with protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Among the <strong>17 best high-protein foods<\/strong> per 100 g are chicken breast (<strong>23 g),<\/strong> beef (<strong>21 g<\/strong>), tuna (<strong>23 g<\/strong>), eggs (<strong>12.5 g<\/strong>), quark (<strong>10\u201312 g<\/strong>), and whey protein (<strong>70\u201390 % protein<\/strong>). Furthermore, beef is a source of haem iron, which is more easily absorbed than non-heme iron from plant-based foods. Quark contains slow-releasing casein protein, which is particularly suitable before sleep. High-quality gluten-free plant-based protein sources <strong>for vegans<\/strong> include lentils (<strong>24 g<\/strong>), nutritional yeast (<strong>49 g<\/strong>), tofu (<strong>7\u201316 g<\/strong>), and quinoa (<strong>14 g<\/strong>). Spirulina has up to <strong>57.5 g of protein per 100 g,<\/strong> but its recommended daily dose does not exceed <strong>10 g<\/strong>. Plant sources typically have a less favourable amino acid profile than animal sources, which is why it is more suitable to combine legumes with grains.<\/p>\n\n\n\n<p><br>The recommended daily protein intake ranges from <strong>0.8\u20132 g per kg of body weight<\/strong>; for a <strong>70 kg<\/strong> person this equates to <strong>56\u2013140 g<\/strong> depending on age, health status, and volume of physical activity. Protein is essential for the growth and maintenance of muscle, as well as the production of enzymes, hormones, and immune compounds. They also support recovery and help speed up the metabolism. The upper limit of the intake range is used by active strength athletes during weight loss and cutting phases, while the lower limit corresponds to a sedentary lifestyle.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There is probably no doubt that protein is an important part of our diet. However, supplementing it is not always easy. For example, many people still struggle with which sources are the best and where to find protein. That&#8217;s why we&#8217;ve compiled a list of <strong>foods that are literally loaded with protein.<\/strong> Some you may not expect to find among them at all.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_is_protein_so_important_and_how_much_protein_do_you_need\"><\/span>Why is protein so important and how much protein do you need?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein is one of the three essential macronutrients people need for proper body function. It is not only important for <strong>bone health, muscle growth and maintenance, or weight loss.<\/strong> It is also part of enzymes, hormones, genetic structures and defence structures such as white blood cells. Protein is therefore also essential for the immune system. Moreover, it can also help <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-speed-up-metabolism-and-burn-more\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>speed up your metabolism<\/strong><\/a> <strong>and promote regeneration. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to the general recommendation, protein intake should range from<strong> 0.8 &#8211; 2 g of protein per kilogram of body weight (BW),<\/strong> depending on age, health status and amount of physical activity. For a 70 kg person, this is 56 -140 g. The upper interval could be followed, for example, by an active strength athlete who is dieting and wants to protect muscle mass from being burned for energy or would like to gain some muscle. The lower limit is more for people who live a sedentary lifestyle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order to be able to take in sufficient amounts of protein, you need to have protein-rich foods in your diet regularly. In our article, we will focus on <strong>readily available sources<\/strong> of protein that you can easily incorporate into your diet. For each of them, we&#8217;ll take a closer look at their approximate nutritional values, their beneficial content and also give you tips for some recipes. <span style=\"color: #ff6600;\">[1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"The_top_high-protein_foods_that_can_easily_be_included_in_your_diet\"><\/span>The top high-protein foods that can easily be included in your diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#protein-powder\">PROTEIN POWDER<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#peanuts\">Peanuts<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#chicken-meat\">Chicken meat<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#beef\">Beef<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#pork\">Pork<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#almonds\">Almonds<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#lentils\">Lentils<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tuna\">Tuna<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#pumpkin-seeds\">Pumpkin seeds<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tofu\">Tofu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#oats\">Oats<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#quinoa\">Quinoa&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#curd-cheese\">CURD CHEESE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spirulina\">Spirulina&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#eggs\">Eggs<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#nutritional-yeast\">Nutritional yeast<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cottage-cheese\">Cottage cheese<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"proteiny\">1. Protein powder<\/h3>\n\n\n\n<p>It&#8217;s probably not surprising that <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>protein powder<\/strong><\/a>&nbsp;<strong>is at the top of the list.<\/strong> It falls into the category of functional foods that have a beneficial nutritional profile and a positive effect on our health. Thus, you do not have to worry about it containing any dangerous substances. Among the most popular ones are <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>whey protein powders<\/strong><\/a>, which are made from pasteurised milk, in which whey is separated from casein thanks to enzymes. It is then further processed to produce a <strong>quality protein with an optimal protein content.<\/strong> These make up approximately 70-90%. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For vegans, there are <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>plant-based protein powders<\/strong><\/a>, which typically have a less favourable amino acid spectrum. These include, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>soy<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>rice<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-hemp-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hemp<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pea-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pea<\/strong><\/a> <strong>or<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>multi-ingredient plant protein<\/strong><\/a>. So it&#8217;s up to you which one you reach for.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, some proteins are enriched with other popular ingredients. This then underlines their functionality even more. These may include, for example, <strong>various vitamins, minerals, amino acids, digestive enzymes or<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fat burners<\/strong><\/a>. If you want to learn more about proteins, their origins, sources and functions, you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-right-protein-for-weight-loss-or-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Choose the Right Protein for Weight Loss or Muscle Growth?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Whey protein powder is so much more than just protein, see how it can improve your life in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/whey-protein-and-its-effect-on-muscle-growth-weight-loss-and-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Whey Protein and Its Effect on Muscle Growth, Weight Loss and Health<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional values of True Whey protein:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Whey protein True Whey \u2013 white chocolate flavour<\/a> (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">396 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with protein<\/h3>\n\n\n\n<p>Protein doesn&#8217;t always have to be consumed in the form of a drink you make in a shaker. Try incorporating it into sweet desserts for example, to enrich them with protein. Be creative and try:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-delicious-tiramisu-packed-with-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Delicious Tiramisu&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-banana-brownies-loaded-with-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Banana Brownies&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-coconut-cake-with-a-solid-dose-of-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>No-Bake Coconut Cake<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/3-healthy-smoothie-recipes-chocolate-apple-beetroot-spinach\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Delicious Smoothies<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg\" alt=\"How much protein does True Whey contain? \" class=\"wp-image-388007\" style=\"width:843px;height:562px\" title=\"How much protein does True Whey contain? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"arasidy\">2. Peanuts<\/h3>\n\n\n\n<p>If you like to enjoy something good in front of the TV, you will certainly be delighted and pleasantly surprised by <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">peanuts<\/a>. Peanuts are among the foods with a high proportion of protein and healthy fats. They also boast a considerable amount of beneficial substances and micronutrients, such as <strong>magnesium, vitamin B3 (niacin), copper, oleic acid, resveratrol, phenolic acid and flavonoids.<\/strong> Thanks to their unique nutritional profile, peanuts may have an impact on our cardiovascular health, lower cholesterol and reduce the risk of developing type 2 diabetes. You can also reap these benefits with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>peanut butter<\/strong><\/a>. <span style=\"color: #ff6600;\">[22-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In both cases, however, beware of the high energy content. Similarly, especially with peanut butter, keep an eye on the overall ingredients list so that it contains as<strong> little ingredients<\/strong> as possible. For example, a <strong>100% peanut butter<\/strong> that contains only peanuts and nothing else is ideal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may also be convinced to eat more peanuts because just one handful (about 28 g) will provide about a quarter of the recommended daily allowance of manganese and about a third of vitamin B9 (folate). A higher intake of folate is particularly important during pregnancy, as it affects the growth of germ tissues. <span style=\"color: #ff6600;\">[19] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Want to learn more about peanuts? Then you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/peanuts-and-everything-you-need-to-know-about-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Peanuts: All You Need to Know About Them.<\/strong><\/a><\/p>\n\n\n\n<p>What are the benefits of peanut butter? Find out in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/peanut-butter-how-to-pick-the-best-and-what-impact-it-has-on-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Peanut Butter: How to Choose the Highest Quality and What Health Benefits Does It Have?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional values of peanuts and peanut butter<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Fat<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Peanuts (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">567 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Peanut butter (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">596 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with peanuts and peanut butter<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-amazing-peanut-butter-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Flapjacks, Muffins, Biscuits, Smoothies and Other Treats<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-curd-bundt-cake-with-peanut-butter-and-cocoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Curd Bundt Cake with Peanut Butter and Cocoa<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-bars-inspired-by-legendary-snickers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>No-Bake Bars Inspired by Legendary Snickers<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/valentines-day-fitness-recipe-fluffy-raw-cake-with-protein-and-peanut-butter\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Fluffy Protein and Peanut Butter Cake<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"69670,44506,36625,60667,56392,56566,54646,54652,53113,5331,43975,5380,5333,5951,30271,28693,8665\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kureci-maso\">3. Chicken meat<\/h3>\n\n\n\n<p>Chicken breast is the holy grail of every fitness buff. It is a quality source of protein with minimal fat. In addition, they are carbohydrate-free but<strong> boast beneficial substances<\/strong> such as vitamin B3 (niacin), selenium and phosphorus. Their properties make them an ideal food for weight loss, even in the final phase of a pre-race diet. If we are concerned about taste and quality, it is ideal to choose meat from welfare farms. This is because we know the<strong> origin and the conditions<\/strong> in which the animal was raised. You may be surprised to learn that the meat of organic or free-range chickens also has slightly more protein (about 2 g). This is mainly because the animal usually lives longer and gets more exercise. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But the breast is not the only part of the chicken that is rich in protein.<strong> Thighs or wings<\/strong> are also a great choice. However, these usually already contain more fat, especially because of the skin. If you want to reduce the proportion of this macronutrient, it is ideal to remove it from your meat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Our tip:<\/strong> If you don&#8217;t have time or don&#8217;t feel like preparing meat for any other reason, <strong>canned<\/strong> <a href=\"https:\/\/gymbeam.com\/chicken-breasts-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chicken breasts<\/strong><\/a> can be a great option and can be eaten straight away.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional values of chicken breast<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Fat<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Chicken breast (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with chicken breast<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-chicken-breasts-in-yogurt-marinade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Baked Chicken Breasts in Yoghurt Marinade<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chicken-and-ricotta-lasagna\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lasagne with Chicken Meat and Ricotta<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-roasted-caprese-chicken\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Roasted Caprese Chicken<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-aromatic-indian-curry-with-shredded-chicken\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Aromatic Indian Curry with Shredded Chicken<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg\" alt=\"How much protein does chicken breast contain?\" class=\"wp-image-388022\" style=\"width:843px;height:562px\" title=\"How much protein does chicken breast contain?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hovezi-maso\">4. Beef<\/h3>\n\n\n\n<p>Beef is a great source of protein, which varies by species in fat content and total energy. If protein is your main priority, it&#8217;s ideal to go for a high-quality beef back or sirloin, which are also popular with foodies. The downside, however, is the higher price, which may not be affordable for everyone. Less suitable and fattier are, for example, the leg, belly or flank.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to protein, beef is also a <strong>great source of haem iron.<\/strong> This is more easily absorbed than the non-haem iron typically found in plant foods. So if you want to supplement this mineral and you&#8217;re not a vegan, beef is a great choice. Iron deficiency <strong>could lead to anaemia,<\/strong> which is most often manifested by increased fatigue, poor breathing or pale skin. Women are more susceptible to anaemia as they lose iron from their bodies through menstruation each month. In addition to iron, however, other micronutrients such as <strong>vitamin B12 (cobalamin), zinc, selenium and vitamin B3 (niacin)<\/strong> are also found in beef. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional values of beef tenderloin<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Beef tenderloin (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with beef<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-sweet-potatoes-stuffed-with-beef\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Baked Sweet Potatoes Stuffed with Beef<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-juicy-beef-burrito-with-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Juicy Beef Burrito with Quinoa<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-traditional-mexican-chilli-con-carne-with-rice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Traditional Mexican Chilli Con Carne with Rice<\/b><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"veprove-maso\">5. Pork<\/h3>\n\n\n\n<p>Even pork is a great source of protein and other micronutrients. These include <strong>vitamin B1<\/strong> (thiamine),<strong> selenium, zinc, vitamin B6 (pyridoxine) and B12 (cobalamin).<\/strong> However, the disadvantage is often its higher fat content. With this type of meat in particular, it is also important to look at the quality and ingredients list and ideally choose a leaner cut that is lower in this macronutrient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, pork tenderloin, leg or roast is a great choice. A fattier option is pork neck. Another interesting fact is that a 150g serving of pork tenderloin will provide the entire daily amount of vitamin B3. This is involved in the proper functioning of the psyche and nervous system and also helps to reduce fatigue and exhaustion. <span style=\"color: #ff6600;\">[19] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional values of pork tenderloin&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pork tenderloin &#8211; lean (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with pork <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>slices of pork can be grilled, baked, steamed and roasted<\/li>\n\n\n\n<li>in minced form, it can be used to prepare meat mixes or roasted meatloaf<\/li>\n\n\n\n<li>tastes great in combination with vegetables, you can bake them together<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mandle\">6. Almonds<\/h3>\n\n\n\n<p>Unlike peanuts, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>almonds<\/strong><\/a> truly belong to the nut family. You may never have known that they in fact contain a decent amount of protein. What&#8217;s typical about them is their <strong>high proportion of healthy fats.<\/strong> However, we shouldn&#8217;t overdo it with those either, so it&#8217;s ideal to have a handful, for example, rather than the whole packet. In addition, however, they are a <strong>source of protein and will<\/strong> <strong>also win you over with their high fibre content,<\/strong> which is important for healthy digestion. You may also be surprised to learn that almonds have been associated with fertility since the time of the ancient Romans.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moreover, nuts are rich in magnesium, potassium, manganese, vitamin E and other micronutrients. Even with almonds, there is no need to consume the nuts alone. You can also enjoy them in the form of a <strong>soft butter<\/strong>, which is great in porridges and desserts. And if you&#8217;re not a fan of almonds, you can give other nuts a chance too. How about trying <a href=\"https:\/\/gymbeam.com\/pistachios-gymbeam.html\"><span style=\"color: #ff6600;\"><b>pistachios<\/b><\/span><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hazelnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hazelnuts<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>walnuts<\/strong><\/a> <strong>or<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cashews<\/strong><\/a>? You can also enjoy these in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>delicious creamy butters<\/strong><\/a><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about almonds, then you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/almonds-all-you-need-to-know-about-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Almonds: All You Need to Know About Them.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional value of almonds<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Fat<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Almonds (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">575 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with almonds<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-coconut-protein-balls-with-almond-just-like-raffaello\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Coconut Protein Balls with Almonds Just Like Raffaello<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-almond-biscuits-with-chocolate-bits\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vegan Almond Biscuits with Chocolate Bits<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-christmas-almond-biscuits-with-chocolate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Christmas Almond Biscuits with Chocolate<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png\" alt=\"How much protein do almonds contain?\" class=\"wp-image-388037\" style=\"width:843px;height:562px\" title=\"How much protein do almonds contain?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cocka\">7. Lentils<\/h3>\n\n\n\n<p>Lentils are a quality and <strong>affordable source of protein<\/strong> that is often overlooked. It also contains <strong>complex carbohydrates, fibre, and lower amounts of fat.<\/strong> This makes it ideal complex food. You can eat it as a side dish, use it as a base for a meal or liven up a vegetable salad with it. The great advantage is that vegetarians and vegans can enjoy it too. However, it is also rich in micronutrients. It is worth mentioning, for example, its high content of vitamin B9 (folate), B1 (thiamine), copper and iron.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, there is not just one type. There are several types. You might be familiar with green lentils from the school canteen. Its disadvantage, however, is that it takes longer to cook and has to be soaked in advance. In these respects, it is competing against peeled red lentils, for example, which are ready in no time, are more digestible and <strong>do not require soaking.<\/strong> However, you can also find black lentils (beluga), which have a subtle nutty flavour.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if you haven&#8217;t found a taste for lentils yet, you can try lentil chips or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pea-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pasta <\/a>for a side dish or salad base. Alternatively, you can also reach for other <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"lu\u0161t\u011bnin\u00e1ch (opens in a new tab)\">legumes<\/a> such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-mung-beans-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beans<\/a>, peas, soya or chickpeas. They are a <strong>great source of health benefits<\/strong> that support the proper functioning of the body. In general, it&#8217;s a great choice to combine legumes with cereals to increase the quality of the protein they contain and bring the amino acid spectrum closer to that of animal protein.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional value of lentils<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Red lentils (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Green lentils (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">342 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Black lentils (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">328 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Lentil recipes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-light-lentil-salad-with-roasted-carrots-avocado-and-feta-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Light Lentil Salad with Roasted Carrots, Avocado and Feta Cheese<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-lentil-soup\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Creamy Lentil Soup<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-spaghetti-bolognese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vegan Spaghetti Bolognese<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg\" alt=\"How much protein do lentils contain?\" class=\"wp-image-388052\" style=\"width:843px;height:562px\" title=\"How much protein do lentils contain?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tunak\">8. Tuna<\/h3>\n\n\n\n<p>Tuna is one of the popular marine fish with a high protein content and healthy <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omega-3 fatty acids.<\/a> An optimal intake of these fish has been linked, for example, to cardiovascular health. It is also a great source of vitamin B12 (cobalamin) and vitamin D, which in turn is important for bone health and the immune system. You can eat it in the form of a delicious steak or make the preparation easier by using canned <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tuna in oil<\/strong><\/a> <strong>or in <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>brine<\/strong><\/a>. You can add it to salads or make a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-spread-with-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>delicious spread<\/strong><\/a>. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But tuna is not the only delicious fish that is rich in protein, beneficial substances and healthy fats. Salmon, trout, prawns, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardines<\/a>&nbsp;and other smaller fish species can also be a great choice, as they generally contain far less mercury compared to larger ones such as shark. However, you can also go for seafood.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional values of tuna<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna steak (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tinned tuna in oil<\/td><td class=\"has-text-align-center\" data-align=\"center\">167 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tinned tuna in own juice<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with tuna<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-poke-bowl-with-rice-tuna\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Poke Bowl with Rice and Tuna<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-muffins-packed-with-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tuna Muffins Packed with Protein<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-spread-with-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tuna Spread with Eggs<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-bean-salad-with-tuna\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Bean Salad with Tuna<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-wrap-with-avocado-spread-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tuna Wrap with Avocado Dip and Vegetables<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dynova-seminka\">9. Pumpkin seeds<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pumpkin seeds<\/a>&nbsp;are another food that you would expect to be high in fat rather than protein. However, both are correct. They are rich in<strong> beneficial omega-3 fatty acids,<\/strong> but also contain manganese, phosphorus and magnesium. This is why they have an effect on the proper functioning of our muscles, nervous system and psyche.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, pumpkin seeds also have a <strong>high content of protein and fibre.<\/strong> They are therefore a great food that should definitely not be omitted from your diet. However, pumpkin seeds are not the only seeds with excellent nutritional properties and<strong> interesting protein content.<\/strong> <a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Chia<\/a> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-hemp-seeds-hulled-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hemp seeds<\/a> are also a great choice in this respect, especially for smoothies.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional value of pumpkin seeds<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Fat<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pumpkin seeds (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">559 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pumpkin seed recipes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-carrot-bread-with-pumpkin-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Carrot Bread with Pumpkin Seeds<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-lentil-soup-with-pumpkin-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Creamy Lentil Soup with Pumpkin Seeds<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png\" alt=\"How much protein do lentils contain?\" class=\"wp-image-388068\" style=\"width:843px;height:562px\" title=\"How much protein do pumpkin seeds contain?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tofu\">10. Tofu<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tofu<\/a> is one of the most <strong>popular and highest quality sources of plant-based protein.<\/strong> It is made from soybeans and has a high calcium, manganese, copper and selenium content, which has an effect on, for example, the immune function and the maintenance of healthy hair and nails. However, the <strong>soya from which tofu is made<\/strong> can also have a good effect on our health. Specifically, it has been linked, for example, to positive effects on the cardiovascular system and a possible reduction in &#8216;bad&#8217; (LDL) cholesterol levels. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The energy value of tofu can vary considerably depending on the type. If it is in brine, it usually has a higher water content and, conversely, a lower energy value. However, you are more likely to see <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vacuum-packed tofu<\/strong><\/a> without brine, which has a higher energy and protein content. Therefore, the resulting protein and other nutrient content simply depends on the water content and nutritional properties of the soybean. Tofu, however, is not the only popular plant-based protein. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tempeh<\/strong><\/a>, which has a slightly nutty flavour, or seitan can also be a great choice. Both of these sources often contain more protein than the popular tofu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about plant protein sources, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Which Plant Protein Sources Are Best and Why Include Them in Your Diet?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional value of tofu<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Fat<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu in brine (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vacuum-packed tofu (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">157 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Tofu recipes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-with-sauteed-tofu-vegetables-and-avocado\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa with Saut\u00e9ed Tofu, Vegetables and Avocado<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crispy-tofu-steaks-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Crispy Tofu Steaks<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-stir-fry-with-tofu-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vegan Tofu Stir-Fry with Vegetables<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chocolate-tofu-pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Chocolate Tofu Pancakes<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-tofu-scramble\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vegan Tofu Scramble<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ovesne-vlocky\">11. Oats<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Oats<\/strong><\/a>&nbsp;are another food where the protein content may come as a pleasant surprise. They are high in <strong>carbohydrates and fibre,<\/strong> but also contain phosphorus, copper, iron, selenium, magnesium and other <strong>beneficial micronutrients.<\/strong> However, the composition also includes powerful antioxidants called avenathramides, which help protect cells from oxidative stress. In addition, oats have been linked to a possible effect on <strong>lowering blood pressure, the risk of diabetes and cholesterol,<\/strong> thanks to their fibre content in particular.<span style=\"color: #ff6600;\"> [8-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you <strong>regularly have oats<\/strong> on your plate or <strong>in your breakfast bowl,<\/strong> you may find other alternatives useful. How about trying buckwheat or millet flakes too? You&#8217;ll find that they add a new flavour dimension to your meals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional value of oats<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Oats (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with oats<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-overnight-oats-with-puding-chocolate-crust\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Overnight Oats with Pudding and Chocolate Crust<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-banana-oat-pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Banana Oat Pancakes<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fermented-overnight-oats-with-nuts-and-fruits\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Fermented Overnight Oats with Nuts and Fruit<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-coconut-and-chocolate-overnight-oats\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Coconut and Chocolate Overnight Oats<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png\" alt=\"How much protein do oats contain?\" class=\"wp-image-388083\" style=\"width:843px;height:562px\" title=\"How much protein do oats contain?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"quinoa\">12. Quinoa<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Quinoa<\/strong><\/a><strong>&nbsp;is a gluten-free pseudo-cereal<\/strong> with a high fibre content. In addition to quality carbohydrates, you will also be pleased to know that it will help with protein replenishment. In addition, it contains attractive amounts of <strong>copper and <a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">magnesium<\/a>,<\/strong> which are minerals important for the proper functioning of the body. In addition, it contains many <strong>beneficial phenols, terpenoids and<\/strong> <strong>flavonoids,<\/strong> which have a number of physiological functions. For example, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/quercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quercetin<\/a>, which has antioxidant properties. It helps protect the body against oxidative stress and free radicals. Although its beneficial effects have been talked about especially in recent years, it is certainly not a new food. It has been part of our diet since the pre-Columbian period. The ancient Incas even considered it a gift from God. <span style=\"color: #ff6600;\">[11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Before cooking, it is necessary to bear in mind that quinoa also contains<strong> so-called anti-nutrients<\/strong>, which are ingredients that can reduce the absorption of the contained substances. You can reduce the proportion of these undesirable ingredients by rinsing and soaking the quinoa before cooking. If you want to add other pseudo-grains to your diet, then <strong>amaranth or buckwheat<\/strong> should not be overlooked. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interested in learning more about quinoa? Then you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa \u2013 a Gluten-Free Cereal and Superfood Rich in Protein, Fibre and Vitamins.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional value of quinoa<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Uncooked quinoa (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with quinoa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/quinoa-fitness-recepty-s-touto-zazracnou-potravinou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Salads, Muffins, Mash, Pudding and Other Quinoa Recipes<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-quinoa-with-rich-taste-of-chocolate-banana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein Quinoa with Rich Taste of Chocolate and Banana<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-stir-fry-with-tofu-and-peanuts\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa Stir-Fry with Tofu and Peanuts<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-with-sauteed-tofu-vegetables-and-avocado\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa with Saut\u00e9ed Tofu, Vegetables and Avocado<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tvaroh\">13. Curd cheese<\/h3>\n\n\n\n<p><strong>Curd cheese<\/strong> is another must-have in the fridge of all strength-training men and women. It is a universal food that can be <strong>eaten in a thousand different ways.<\/strong> The main reason it is so popular in this community is clearly its <strong>high content of slowly absorbed casein protein.<\/strong> This is also why, for example, bodybuilders eat it mainly before bedtime. During this time, the body has a longer fasting period, so this food is a great way to provide the body with nutrients during this time. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-casein-miccelar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Micellar casein<\/strong><\/a> can also be a great alternative to curd cheese.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Depending on your goals and preferences, you can choose how much<strong> fat you want in your curd cheese.<\/strong> The great advantage is that it is relatively low in lactose compared to other dairy products and so often does not cause digestive problems even for people with lactose intolerance. In addition, it contains <strong>beneficial probiotic cultures and calcium,<\/strong> which is particularly important for healthy bones. Other dairy products that are rich in protein include Skyr or Greek yoghurt with 0% fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional values of curd cheese<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Low fat curd cheese (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Light curd cheese (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Full fat curd cheese (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with curd cheese<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-curd-cheesecake-with-raspberries\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>No-Bake Curd Cheesecake with Raspberries<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-healthy-mole-cake-in-a-glass\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Healthy Mole Cake in a Glass<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-flourless-poppy-seed-cake-with-cottage-cheese-filling\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Flourless Poppy Seed Cake with Curd Cheese Filling<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-curd-scones-with-parmesan-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Savoury Curd Scones with Parmesan Cheese<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-perfect-protein-pizza-from-curd-dough\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein Pizza from Curd Dough<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg\" alt=\"How much protein does cottage cheese have?\" class=\"wp-image-388099\" style=\"width:843px;height:632px\" title=\"How much protein does cottage cheese have?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"spirulina\">14. Spirulina<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-spirulina-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Spirulina<\/strong><\/a><strong>&nbsp;is a popular superfood.<\/strong> It is an extract of freshwater algae, which, thanks to its chlorophyll content, it captivates with its blue-green colour. It will probably also surprise you with its extremely high protein content (57.5 g\/100 g). However, it should be noted that the recommended dose is usually up to 10 g. So you can&#8217;t count on eating it in larger quantities and using it as a primary source of protein, it serves more as a <strong>support for the body&#8217;s natural detoxification.<\/strong> It is also often associated with an <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-spirulina-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>anti-ageing<\/strong><\/a>&nbsp;effect. <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Micronutrients such as<strong> iron, copper, zeaxanthin or vitamin B2 (riboflavin)<\/strong> are much more valuable. Thanks to phycocyanin, it also acts as a powerful antioxidant. In addition, the results of studies suggest that spirulina may help to <strong>reduce bad (LDL)<\/strong> <strong>cholesterol levels.<\/strong> In a sufficient dose, it can then help to lower blood pressure. If you&#8217;d like to try other superfoods high in protein and other beneficial substances, reach for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-chlorella-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chlorella<\/strong><\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-green-barley-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>green barley<\/strong><\/a>. <span style=\"color: #ff6600;\">[13-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about spirulina and other superfoods in our separate article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/superfoods-and-their-effects-on-health-and-immunity\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Superfoods and Their Effects on Health and Immunity.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional value of spirulina<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Spirulina (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">290 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">57.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with spirulina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spirulina can be added to water and drunk as a drink<\/li>\n\n\n\n<li>can also be added to smoothies or oatmeal<\/li>\n\n\n\n<li>works great in desserts too<\/li>\n\n\n\n<li>can be taken <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-spirulina-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>in tablet form<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vejce\">15. Eggs<\/h3>\n\n\n\n<p><strong>Eggs<\/strong> are food that almost everyone has in their fridge. But you may not even realise what a valuable source of nutrients they are. In addition to high quality protein and fat, we can also mention <strong>vitamins B2<\/strong> (riboflavin), <strong>B12<\/strong> (cobalamin) <strong>and selenium.<\/strong> In addition, studies have shown that eggs help to increase the value of &#8216;good&#8217; (HDL) cholesterol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egg yolks in particular<strong> contain choline,<\/strong> which is used to boost cognitive abilities such as memory and concentration. Eggs also contain <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lutein<\/strong><\/a> <strong>and zeaxanthin,<\/strong> <strong>which are antioxidants<\/strong> that can promote eye health. The ingredients list of different eggs can vary slightly depending on what the hens have been fed. It is therefore ideal to at the very least avoid cage eggs, where hens generally have poorer living conditions. <span style=\"color: #ff6600;\">[16-18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to use eggs primarily as a source of protein with as little fat as possible, you may find it a great option to straight out buy <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>egg whites<\/strong><\/a>. You can use them, for example, in omelettes or breakfast muffins.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Want to discover more about eggs and their benefits? Then you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-great-reasons-to-eat-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Reasons to Eat Eggs.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional value of eggs<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Whole eggs (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Egg whites (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with eggs<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-three-egg-recipes-for-breakfast\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Three Egg Recipes for Breakfast<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-filled-omelette-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Stuffed Omelette Wrap<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cauliflower-rice-with-eggs-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cauliflower Rice with Eggs and Vegetables<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-breakfast-burrito-with-beans-avocado-and-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quick Breakfast Burrito with Beans, Avocado and Egg<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png\" alt=\"How much protein do eggs contain? \" class=\"wp-image-388132\" style=\"width:843px;height:562px\" title=\"How much protein do eggs contain? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1.png 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"lahudkove-drozdi\">16. Nutritional yeast <\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nutritional-yeast-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nutritional yeast<\/strong><\/a> is a food popular especially among fans of plant-based diets. It does not contain active yeast, so it is mainly used as a seasoning to add a new flavour dimension to food. It can add a cheesy touch to dishes. Furthermore, it is high in protein and contains <strong>vitamins B2 (riboflavin), B3 (niacin), B6 (pyridioxine), B9<\/strong> <strong>(folic acid) and B12 (cobalamin).<\/strong> You will also be pleased to find a high content of <strong>antioxidants such as glutathione and selenomethionine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional values of nutritional yeast<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Nutritional yeast (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with nutritional yeast <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pumpkin-gnocchi-with-tofu-and-spinach\/\"><strong>Pumpkin Gnocchi with Tofu and Spinach<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-lentil-pasta-with-creamy-tomato-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lentil Pasta with Creamy Tomato Sauce<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-alfredo-cauliflower-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pasta with Alfredo Cauliflower Sauce<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"syr-cottage\">17. Cottage cheese<\/h3>\n\n\n\n<p>Thanks to its high protein content and relatively low energy value, <strong>cottage cheese<\/strong> is one of the most popular dairy products that definitely makes sense to include in your diet. It also contains a high amount of <strong>selenium, vitamin B12 (cobalamin) and calcium,<\/strong> which is important for bone and dental health. However, it also has an effect on the proper function of muscles, digestive enzymes and is important for normal blood clotting. The selenium it contains helps maintain healthy hair and nails. Cottage cheese can usually be found in stores in both <strong>sweet and savoury varieties,<\/strong> making it even easier to incorporate into your diet. You can use it as a quick snack with vegetables or fruit or as a base for spreads and summer salads.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional value of cottage cheese<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Fat<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cottage cheese (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recipes with cottage cheese<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-breakfast-egg-muffins-with-cottage-cheese-ham-and-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Breakfast Egg Muffins with Cottage Cheese, Ham and Tomato<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-italian-frittata-with-sweet-potatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Italian Frittata with Sweet Potatoes<\/strong><\/a><\/li>\n\n\n\n<li><strong>cottage cheese tastes great in salads or sauces<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus_tip_Snacks_packed_with_protein\"><\/span>Bonus tip: Snacks packed with protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you don&#8217;t have time to prepare your own meals with protein sources, it&#8217;s time to reach for ready-made<strong> protein treats.<\/strong> Lovers of sweet and savoury snacks will be in for a treat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Food<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Nutritional values<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Protein<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Carbohydrates<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Fat<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MoiM\u00fcv Protein Flapjack<\/a> (90 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MoiM\u00fcv Protein Bar<\/a> (60 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">205 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BIO Vegan Protein Bar <\/a>\u2013<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> chocolate and coconut<\/a> (50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MoiM\u00fcv Protein Cookie <\/a>\u2013<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> blueberry and white chocolate<\/a> (75 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">302 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-chips-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein chips <\/a>\u2013<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-chips-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> sea salt flavour <\/a>(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">394 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/beef-jerky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beef Jerky <\/a>\u2013<a href=\"https:\/\/gymbeam.com\/beef-jerky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> original<\/a> (50g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">155 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more tips on protein-packed snacks, see our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-sneak-more-protein-into-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Sneak More Protein Into Your Diet?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"752\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg\" alt=\"How much protein do protein snacks contain?\" class=\"wp-image-388116\" style=\"width:843px;height:564px\" title=\"How much protein do protein snacks contain?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you can see, adding protein to your diet doesn&#8217;t have to be hard. It&#8217;s easy to do so with foods that are available practically everywhere, or you may even have them already in your pantry, freezer or fridge. And we haven&#8217;t even listed them all. Fortunately, there are many different sources, <strong>so even vegetarians or vegans don&#8217;t have to worry about protein deficiency. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have someone amongst your friends who have trouble eating enough protein? Share our article with them. Maybe you can broaden their horizons about foods that contain this macronutrient.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>How to easily add protein to your diet? In today&#8217;s article, we will get acquaint you with foods that are literally packed with protein. You may already have them in your pantry or fridge. <\/p>\n","protected":false},"author":100,"featured_media":388176,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7499,6269,7133,7121],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-389059","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-farmer-cheese","9":"tag-protein-2","10":"tag-protein-bars","11":"tag-protein-powder","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foods that Make It Easy to Add Protein to Your Diet - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What foods are rich in protein? Meat, tofu, nuts, quinoa, cottage cheese, peanuts or eggs are high in protein and other valuable substances.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foods that Make It Easy to Add Protein to Your Diet - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What foods are rich in protein? Meat, tofu, nuts, quinoa, cottage cheese, peanuts or eggs are high in protein and other valuable substances.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-17T14:08:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-16T13:13:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"23 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Foods that Make It Easy to Add Protein to Your Diet\",\"datePublished\":\"2022-08-17T14:08:00+00:00\",\"dateModified\":\"2026-04-16T13:13:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\"},\"wordCount\":4694,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\",\"keywords\":[\"farmer cheese\",\"protein\",\"protein bars\",\"protein powder\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\",\"name\":\"Foods that Make It Easy to Add Protein to Your Diet - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\",\"datePublished\":\"2022-08-17T14:08:00+00:00\",\"dateModified\":\"2026-04-16T13:13:01+00:00\",\"description\":\"What foods are rich in protein? 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