High Protein Diet

If you have read the first two pages of our site you will be aware of what protein is and it's importance in our diets especially if you are a vegetarian.

On this page we will provide some information on protein diet foods which contain the 8 essential amino acids and some simple ideas for people to use them within their regular diet plans.

First of all we will show a list of the amino acids and some examples of where they can be found, the places where they are the most protein rich.

• Isoleucine

  eggs, soy products, seaweed, turkey, chicken, lamb, cheese, and fish

• Leucine

  cheese, eggs, soy products, fish, tofu and sesame seeds

• Lysine

  red meat, eggs, buffalo gourd, watercress, soybean, pea, spinach, buckwheat, locust bean, black bean, dwarf bean, field bean, flageolet bean, french bean, garden bean, green bean, haricot, haricot bean, haricot vert, kidney bean, navy bean, pop bean, popping bean, snap Bean, string Bean, wax Bean, lentil, asparagus pea, fat hen seed, white lupin seed

• Methionine (Met)

  esame seeds, brazil nuts, soy protein concentrate, wheat germ, oat, peanuts, chick pea, yellow corn, almonds, pinto beans, lentils and brown rice.

• Phenylalanine (Phe)

  asparagus, beef, cottage cheese, chicken, chick peas, cowpeas, eggs, fish, flax seed, hummus, lentils, red and white meats, milk from sheep or goat, peanuts, salmon, seafood, sesame seeds, shrimp, soybeans, soy milk, walnuts

• Threonine (Thr)

  cottage cheese, red and white meats, fish, sesame seeds and lentils.

• Tryptophan (Trp)

  chocolate, oats, dried dates, milk, yoghurt, cottage cheese, red and white meats, eggs, fish, sesame, chickpeas, sunflower seeds, pumpkin seeds, spirulina and peanuts.

• Valine (Val)

  soy protein concentrate, eggs, just egg whites, cheese, grilled sirloin steak, sesame seeds, white fish, non fat milk, tofu and buttermilk

It is also very easy to obtain supplements for all of these amino acids in addition to or instead of taking part in a high protein diet. Supplements and vitamins can be bought on-line through any of the adverts on this page or at your local store or pharmacy.

With common foods such as eggs responsible for producing many of the essential amino acids it is very easy to implement these into your high protein diet. Eggs can be easily used at any meal time whether its boiled eggs for breakfast, an egg sandwich at lunchtime or an egg with your meat at tea time. Milk is also something that can be consumed with at any time of day let alone any particular meals. Cutting out snacks during the day and instead picking at certain seeds such as sesame seeds and sunflower seeds can also help towards your high protein diet, as can replacing these with nuts.

Diet Recommendations

The World Health Organisation recommends that our dietary needs are 0.45g of protein per kilogram of ideal body weight, this is rather vague though as differing weight standards and food sources of protein can apply. Recommendations for the intake of protein are based upon the main sources of protein which are meat, milk produced by cost and eggs. Plant proteins can be less digestible because of differences in the nature of the protein and the presence of other factors, for example fibre. This may reduce the digestibility of the protein by any thing up to 10%.

High protein diet for Vegans

For a high protein diet consumed by Vegans the main foods should be pulses which are peas beans and lentils, as well as nuts, seeds and grains. These non meat foods are fairly rich in energy. With all of these types of high protein foods producing anything between 12% to 27% in protein levels it is abundantly clear that they are able to supply the recommended protein amounts in the regular diet.

Thank you for reading our page on high protein diets, we aim to include more ideas and examples of a through diet, so please keep coming back.

For anybody that finds it difficult to implement fruit and vegetables into their diet there is a proven method that can help you out, please see our 'how to eat healthy' page,