Top 7 Protein-Rich Foods and Fruits You Should Add to Your Daily Diet

 

🥦 Protein-Rich Foods and Fruits: Your Guide to Better Health

Protein is one  of the most important  nutrient for  our body needs. Protein is vital for body function, serving as a building block for tissues, Muscles and Organs , and supporting various physiological processes like  immune system, energy production , hormone regulation and also re-pairing damaged cells ,creating new ones and maintaining over all health.

In this post, we’ll explore some easily available, protein-rich foods and fruits that you can include in your daily meals.

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🥜 1. Lentils (Dal)

• A staple in Indian kitchens, lentils are not only affordable but packed with protein.

• 1 cup of cooked lentils gives around 18 grams of protein.

• Include moong, masoor, and chana dal in your diet regularly.

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🍳 2. Eggs

• Eggs are a complete protein source, meaning they have all essential amino acids.

• One boiled egg gives around 6–7 grams of protein.

• Great for breakfast or evening snacks. 

•  Note- It is my opinion that  if your  daily consumption of protein is  high then eat eggs other wise avoid it. 

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🧀 3. Paneer (Cottage Cheese)

• A vegetarian favorite, paneer is rich in protein and calcium.

• 100 grams of paneer provides about 18 grams of protein.

• You can grill it, add it to curries, or enjoy it as a salad topping.

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🫘 4. Chickpeas (Chana)

• Boiled chickpeas are filling and protein-rich.

• 1 cup gives you around 15 grams of protein.

• Can be used in chaat, salads, or curries.

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🐄 5. Milk & Curd

• Dairy products are great sources of protein.

• 1 cup of milk = 8 grams of protein

• 1 cup of curd = 10 grams of protein

• Try homemade curd with lunch or as a snack.

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🌰 6. Nuts & Seeds

• Almonds, peanuts, chia seeds, and flaxseeds are rich in protein and healthy fats.

• Just a handful of mixed nuts can give 5–7 grams of protein.

• Great for snacks or smoothies.

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🍌 7. Protein-Rich Fruits

While fruits aren’t as rich in protein as other foods, some still offer a good amount:

• Guava – Around 2.6g of protein per cup

• Avocado – Contains healthy fats and 3g protein per cup

• Blackberries – About 2g per cup

• Bananas – ~1.3g per banana

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✅ Quick Tips to Increase Protein Naturally:

• Add nuts and seeds to your smoothies or oats

• Include dal or legumes in at least one meal a day

• Choose boiled eggs or paneer for snacks

• Try protein-rich fruits with curd or peanut butter

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🧘‍♂️ Final Thoughts

You don’t need fancy supplements to get enough protein — just smart food choices. Whether you’re vegetarian or non-vegetarian, there are plenty of natural sources available right in your kitchen!