| Protein is essential in building muscles, restoring | | | | Cottage cheesef. Milkg. Eggs |
| and replacing tissues, and maintaining a healthy | | | | 4. Legumes - These are edible dried beans |
| immune and hormonal system. For people who | | | | (seedpods) such as chickpeas, flagelot beans, |
| are physically active, more protein is needed in | | | | kidney beans, split beans, haricot beans, and lentils. |
| their diets. The following list contains the top | | | | They are rich sources of protein. |
| foods that are the best sources of protein. | | | | 5. Nuts and seeds - Over the years, nuts and |
| Protein-rich foods for vegetarian athletes: | | | | seeds have been among the best sources of |
| 1. Cowpeas and leafy tips that are cooked and | | | | protein. Examples of nuts are almonds, cashew |
| drained (may be added with salt) | | | | nuts, peanuts, and walnuts. These can be served |
| 2. Raw and fresh egg whites | | | | chopped, raw, or roasted. |
| 3. Cheeses such as cottage cheese, non-creamed | | | | 6. Cereals and food grains - Eating protein-rich |
| cheese, dry cheese, and non-fat cheese | | | | cooked grains promotes muscle building. |
| 4. Dried seaweed and spirulina | | | | 7. Algae - A type of seaweed, spirulina is among |
| 5. Extra-Firm or Silken-Lite Mori-Nu Tofu | | | | the best protein-rich foods there are. |
| 6. Soy sauce from tamari | | | | 8. Fruits - With today's technology, fruits can be |
| 7. Low-fat, 1% milk-fat cottage cheese | | | | eaten canned, frozen, or dried. Regardless of how |
| 8. Lite-Firm Mori-Nu Tofu | | | | they are prepared, fruits are still nutritious and |
| 9. Raw pumpkin leaves | | | | included in the list of protein-rich foods. |
| 10. Nuts and seeds such as cashew nuts, walnuts, | | | | 9. Vegetables - Laden with protein, vitamins, and |
| and almonds | | | | minerals, vegetables are known to be among the |
| The following are the top 10 animal-based and | | | | best foods for staying healthy. |
| plant-based protein foods: | | | | 10. Seitan - Seitan is a meat substitute. It is |
| 1. Red meat such as beef, pork, and liver | | | | prepared from whole-wheat flour mixed with |
| 2. White meat such as chicken and fish | | | | sufficient amount of water, kneaded and rinsed in |
| 3. Eggs and dairy products such as:a. Hard | | | | water, expelling starch and bran. The protein is |
| cheeses including Parmesanb. Soft cheeses such | | | | simmered in a soya sauce to become seitan. |
| as Mozzarella, Brie, and Camembertc. Medium | | | | Seitan broth can be added as flavoring. |
| cheeses such as cheddar and Swissd. Yogurte. | | | | |