Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 21, 2023
Consuming an adequate amount of protein in your daily diet is important. Protein is a vital macronutrient that is vital for building muscle mass. If you're trying to lose weight and build muscle at the same time, it's essential to eat enough protein every day. Not only does protein help you maintain muscle mass when working out, but it also curbs cravings and helps you feel satiated after you eat. Consuming an adequate amount of lean proteins each day helps you to lose and maintain weight because they fill you up with fewer calories. Protein is crucial if you want to build muscle or work on your fitness goals.
Meat is known as one of the best sources of protein. Eating beans, legumes and vegetables each day can also increase your protein intake. Although you may not think of fruit when you are looking for protein-rich foods, there are many varieties that can help with your daily protein goals. Eating several servings of fruit a day is a great way to increase protein intake while boosting your overall nutrition. Here are 10 types of protein-rich fruit you should add to your diet.
Protein per 100 Calories: 3.7g
Guava is a lesser-known fruit that packs a big punch when it comes to protein. One cup of guava contains 4.2 grams of protein. The fruit is also a great source of other nutrients, including potassium, Vitamin A and antioxidants. Research shows that eating guava helps improve digestive issues.
Protein per 100 Calories: 3.2g
Blackberries are one of the best low-carb fruits. They pack a nutritional punch with eight grams of fiber per serving. They are rich in antioxidants and other nutrients, and with two grams of protein per serving, these berries make a great snack.
Protein per 100 Calories: 1.2g
Bananas are a delicious protein-rich fruit. You can eat them plain, blend them in a smoothie or add them to other dishes for a sweet boost of protein. They are a great source of potassium and have three grams of fiber per serving. One large banana has 1.6 grams of protein.
Protein per 100 Calories: 2.3g
Peaches are full of many of the nutrients you need to get through the day. A one-cup serving of peaches contains at least two percent of the recommended daily value of zinc, magnesium, Vitamin A and copper. It is also high in Vitamins A and C. A single serving of peaches provides you with 1,4 grams of protein.
Protein per 100 Calories: 1.3g
Avocados are higher-calorie fruits, but they are incredibly nutritious. A cup of avocado contains a respectable three grams of protein, and the fruit is rich in Omega-3 fatty acids that help with brain development Avocados are also high in fiber and Vitamins C, E and K.
Protein per 100 Calories: 1.9g
With plenty of fiber and Vitamin A per serving, kiwi is a nutritious addition to any diet. A serving size is one cup, and the fruit has plenty of nutrients and antioxidants to help you stay healthy and boost your immune system.
Protein per 100 Calories: 2.5g
Similar to watermelons, cantaloupes are fruits with tough rinds and sweet, fleshy centers. Each one-cup serving has 1.2 grams of protein. It also has 65 milligrams of Vitamin C, making it an excellent source of this important nutrient. It has only 60 calories per serving, which makes it a great snack for weight loss and muscle building.
Protein per 100 Calories: 2.0g
You probably know that oranges are a great source of Vitamins A and C, but you may not know about their other nutritional benefits. One orange has three grams of fiber and a significant portion of your recommended calcium intake. When you eat an orange, you get 1.7 grams of protein.
Protein per 100 Calories: 2.3g
While many fruits are not suitable for a low-carb diet because they have a lot of natural sugar, raspberries are the exception. This juicy fruit is deliciously sweet and tangy, making it a perfect snack for summer. You can throw raspberries in another dish to up its nutritional value or munch on a handful for an afternoon snack. A one-cup serving of raspberries has one gram of protein. It also has half of your recommended daily intake of Vitamin C. Rich in antioxidants, raspberries are great for boosting your immune system when you are feeling under the weather.
Protein per 100 Calories: 2.9g
Adding apricots to your diet is a great way to promote eye health. One cup of sliced apricots equals a serving. With each serving, you'll get 2.2 grams of protein to keep you satiated between meals. This protein-rich fruit contains a significant amount of Vitamin A with every serving. It is also rich in beta-carotene, which helps maintain healthy vision.
Protein is a major component of any healthy diet. Eating fruit can help you boost your protein intake for fewer calories. If you want to add more protein to your diet, consider eating the fruits with the most protein. The Prospre meal planning app can help you design a nutritious diet plan that meets your protein goals.
