Best protein sources for non-vegetarians

Protein is the building block of our body, it is required by our body for growth and repair. The amount of protein intake daily depends on the age and weight of an individual. According to the Recommended Daily Allowance (RDA), the daily protein intake should be at least 0.8 grams per kilogram of body weight. This guideline indicates that this amount is the minimum a person should consume for health therefore it is recommended to consume slightly more than this. 

There are numerous benefits of protein intake, which includes tissue repair, blood oxygenation, regulation of hormones, lean muscle building, recuperation, improved bone health, reduced muscle loss, aids in digestion by enzyme synthesis, and curbs hunger. 

Top high-protein non-veg foods: What to include in your diet

The protein sources for non-vegetarian people are different from that of vegetarians. There are a lot of options to explore for daily protein intake for non vegetarians. Here are some top protein non-veg foods you can include in your diet:

Seafoods such as fish: Fish like salmon, tuna, and sardines are rich in protein and omega-3 fatty acids, which are important for heart and brain health.

Eggs: Boiled egg has five grams of protein including vitamin B12, iron, and choline.

Beef: contains a good source of protein, iron, and zinc.


Mutton: Mutton is a powerhouse of protein for non-vegetarians. It is also high in cholesterol so it is recommended in limits.

Chicken breast: Chicken breast is a classic lean protein source that is affordable, and easy to cook.

Shrimp: Shrimp is low in calories but is rich in protein and also has some other essential nutrients such as selenium and vitamin B12.

High protein foods for non-vegetarians: Nutritional benefits and recipes

Some foods that are rich in proteins and can be consumed by non-vegetarians are fish, eggs, beef, mutton, chicken breast, and shrimp. There are numerous ways in which we can include these in our diet, trying and testing different types of recipes can help. Here are some of the protein-rich non-veg recipes you can try:

1. Marinated fish: Baked fish topped up with garlic and basil, marinated with a few spices, garlic, a little lemon, and extra virgin olive oil.
2. Scrambled eggs: To make scrambled eggs, whisk eggs in a bowl and add salt and pepper to taste, and then cook in a pan over low heat, stir until the eggs are cooked.
3. Chicken curry: Marinate chicken in herbs & spices, then sear for juicy flavour, with added gravy made with onion and tomato paste.
4. Mutton mix: Mix mutton with yogurt, ginger, garlic & spices (cumin, coriander). Fry onions, add mutton & cook till it softens.

Tips for incorporating protein-rich non-veg foods into your diet

We all know the importance of protein in our nutrition for our healthy well-being. It helps us grow and repair. Let us see how we can incorporate protein-rich non-veg foods into our nutrition:

1. Make it convenient: Cooking non-veg is considered a daunting task, though it has its own set of benefits. Keep all the ingredients handy and prepare them beforehand in advance to ease the cooking experience.
2. Be creative: Be playful with the ingredients, swap or replace them for a tasteful experience, envision your own master chef recipe and include the protein-rich items subtly in your nutrition.
3. Variety is the key: Eating the same recipe non-veg would be boring, mix and match recipes to create variety on your tastebuds.
4. Balance is important: Curate non-veg food with veggies and whole grains in optimum portions for a balanced diet.

Conclusion

Whether you are a fitness enthusiast or you are simply looking forward to a healthy lifestyle, incorporating the best protein-rich non-vegetarian foods is a fantastic way to nourish your body. Combine protein and nutrients rich food with optimum physical activities for good health. It is recommended to consider a dietician or healthcare professional for better insights into your nutrition and personalised recommendations. It takes a little planning to unlock the power of protein and charge your body for a healthy life.

Frequently Asked Questions

What are the best protein sources for non-vegetarians?

There are many excellent sources of protein for non-vegetarians. Some are as follows:

1. Chicken breast
2. Egg white
3. Sea foods such as fish
4. Beef 
5. Turkey

How much protein can I get from common non-veg foods like chicken, fish, and beef?

According to the Recommended Daily Allowance (RDA), the daily protein intake should be at least 0.8 grams per kilogram of body weight. An adult requires approximately 55-60 gms of protein everyday. 

1. 200 gms of chicken provides 55 gms of protein
2. 200 gms of protein contains 60 gms
3. 150 gms of beef can give you 30 gms

Are there any non-veg protein foods that are low in fat?

Absolutely, there are non-veg protein foods that are low in fat. They are:

1. White fleshed fish
2. Boneless chicken breast
3. Turkey breast
4. Egg white

How can I incorporate more high-protein non-veg foods into my diet?

Here are some ways in which you can incorporate high-protein non-veg foods into your nutrition:

1. Make it easy to cook for convenience
2. Be creative
3. Have varieties
4. Maintain balance in portion

What are the health benefits of consuming high-protein non-veg foods?

Here are some health benefits of consuming high-protein non-veg foods:

1. It helps in muscle repair and building
2. Improves bone health
3. Boosts metabolism
4. Supports immune system and wound healing
5. It can also contribute to healthy skin, nails and hair

Are there any non-veg protein sources that are particularly good for muscle building?

Yes, there are non-veg protein sources that are good for muscle building. They are:

1. Fish
2. Chicken breast
3. Egg white
4. Lean beef

Protein source for muscle building depends on your individual needs and preferences. It is recommended to consult a health care professional for better personalised insights.