10 Underrated High-Protein Foods for Getting Lean

Introduction

• High-protein diet is essential for building muscle and losing fat.
• Aim: 30 to 50g of protein per meal, plus caloric deficit and weightlifting.
• Many people don't consume enough protein.
• Presented by Michael Diamonds, medical doctor and pro-natural bodybuilder.

High-Protein Foods

1. Reduced-Carb Wraps

• Protein Content: 7.6g per wrap.
• Carbs: 10.7g.
• Benefit: Add protein source like chicken for 100g protein per meal.
• Versatility: Add various protein sources.

2. Shellfish (Shrimp and Scallops)

• Protein Content: 11g per 100 calories.
• Serving Size for 25g Protein: 3.5oz (100g).
• Benefits: Compact protein source; contains healthy fats, minerals, and vitamins.

3. Biltong (Jerky)

• Protein Content: 20g per 100 calories.
• Benefits: High protein snack, easy to carry, versatile.
• Cultural Origin: South African dried and cured meat.

4. Lentils

• Protein Content: 8g per 100 calories.
• Benefits: Loaded with fiber, folate, magnesium, potassium, iron, etc.
• Drawbacks: Higher in carbs.

5. Edamame

• Protein Content: 17g per ½ cup.
• Benefits: Complete protein containing all nine essential amino acids.
• Nutrient Rich: Fiber, folate, Vitamin K, iron, magnesium.

6. Egg Whites

• Protein Content per Serving: Similar to whole eggs but less fat.
• Benefits: Versatile for various dishes, lower calorie.

7. Smoked Ham and Deli Meats (Chicken & Turkey)

• Protein Content: 16.4g per 100 calories.
• Benefits: Convenient, versatile, high protein for quick meals.

8. Protein Ice Cream

• Recommendations: Yasso, Halo Top, Arctic Zero, Skinny Cow.
• Benefits: Feels like a cheat, lower calorie alternatives.
• DIY Options: Use Ninja Creami with protein shake ingredients.

9. Protein Milk (Fairlife)

• Protein Content: 42g in pre-made shakes.
• Benefits: Easy to incorporate in coffee, smoothies, etc.

10. Canned Tuna

• Protein Content: 50g in 8oz can.
• Benefits: Versatile, portable, easy addition to meals like pasta or rice.

Conclusion

• Incorporating these foods can significantly increase protein intake.
• Provides underrated options that aren't commonly discussed.
• Encourages trying new protein sources for dietary variety.