Top Protein-Rich Foods to Satisfy Your Appetite, as Suggested by a Nutrition Expert: Discover 10 Foods Packing More Protein than Eggs!

In the realm of women's health, maintaining a balanced diet is crucial, especially when it comes to protein intake. Adequate protein consumption plays a significant role in hormonal health, muscle function, and energy production.

According to a study published in Diabetes Care, consuming whey protein before meals can help reduce blood sugar surges in women with gestational diabetes. This finding underscores the importance of protein in managing blood sugar levels during pregnancy.

During different phases of the menstrual cycle, specific protein-rich foods can offer additional benefits. For instance, chia seeds, rich in omega-3 fatty acids and fibre, are particularly beneficial during the follicular phase. They help keep energy levels stable as the body prepares for ovulation.

Chia seeds are not alone in their benefits. Pumpkin seeds, loaded with protein and essential minerals like magnesium and zinc, are vital for energy production and muscle function. Quinoa, a great source of fibre and essential minerals, also contains all nine essential amino acids, making it a perfect choice for plant-based eaters and those looking to increase protein intake.

Lean meats such as chicken and turkey, fish rich in omega-3 fatty acids like salmon, mackerel, and herring, legumes (beans, lentils), nuts and seeds, dairy products, and plant-based proteins such as tofu are other protein-rich foods supporting women during different menstrual cycle phases.

Iron-rich foods, such as green leafy vegetables and red meat, are particularly beneficial during menstruation, while higher protein intake supports hormone balance, muscle maintenance, and energy, especially in the follicular phase and beyond.

For those who love making smoothies at home, the Salter ProPower Blender is a must. It makes it easier to get enough fruit and veg in, along with protein-rich ingredients like chia seeds, almonds, and peanut butter. Peanut butter, containing about 25g of protein per 100g, provides healthy fats that give a steady source of energy throughout the day.

Almonds, packed with protein (~21g per 100g) and healthy fats, are another excellent choice. Chickpeas, containing more protein than eggs and rich in both protein and fibre, are a great option for sustaining energy and promoting digestive health. Lentils, providing around 9g of protein per cooked cup, and cottage cheese, offering around 11g of protein per 100g and containing casein, a slow-digesting protein that helps with muscle repair, are other protein-rich options.

Greek yogurt, offering around 10g of protein per 100g and containing probiotics that support gut health, is another beneficial food. Free Soul's protein powder, designed with women in mind, and Wild Nutrition's superfood protein blend, including seven types of mushrooms and four supergreens, are plant-based protein options worth considering.

Dr. Richard Allison, nutritionist at Herbalife, suggests that the casein in cottage cheese makes it ideal for keeping hunger at bay. Incorporating these protein-rich foods into your diet can help support women's health throughout different stages of life.