PAL SHAB HIGHLIGHTS

1. Eggs

Whole eggs are among the healthiest and most nutritious foods available.

They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.

Whole eggs are high in protein, but egg whites are almost pure protein.

Egg and foods containing egg are not suitable for people with an egg allergy.

Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.

2. Almonds

Almonds are a popular type of tree nut.

They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.

Almonds are not suitable for people who have a nut allergy.

Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams) (5Trusted Source).

Other high protein nuts

Pistachios (13% of calories) and cashews (11% of calories).

3. Chicken breast

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, most of its calories come from protein.

Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.

Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories

4. Oats

Oats are among the healthiest grains available.

They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.

Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories 

5. Cottage cheese
Cottage cheese is a type of cheese that is low in fat and calories.

It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.