Protein-rich foods: These are recommended by nutritionists

Written by Lucy , Marketing (B.A. Media & Communication Studies) | Reviewed by Ronja, Nutritionist (M.Sc. Nutritional Sciences)

Protein-rich foods are an essential part of a healthy diet and play a crucial role in supporting muscle building, weight management, and overall well-being. Proteins are the building blocks of our body and are essential for building and repairing tissues, producing enzymes and hormones, and strengthening the immune system.

Topics at a glance:

What are proteins?
Why proteins are important
The remedy of choice against cravings
Protein-rich foods
How much protein per kilogram of body weight is ideal for a balanced diet?
The ideal macronutrient distribution
How to get the most protein
Complete and incomplete protein
The art of protein combinations
Benefits of protein combinations
Simple protein combinations
Protein-rich dishes for your diet

What are proteins?

Proteins are made up of smaller parts called amino acids. There are 20 different amino acids that are involved in the formation of proteins. Our body can produce twelve of these amino acids itself. The remaining eight, the so-called essential amino acids, must be ingested through food.

Why proteins are important

They are essential for repairing and building tissues, especially muscles. After physical exertion or injury, the body's own mechanisms rely on proteins to repair damaged muscle cells and form new tissue.

Proteins are important building blocks for enzymes and hormones that control metabolism. Enzymes accelerate vital processes in the body, while hormones act as messengers to regulate functions such as growth, metabolism and reproduction.

Proteins strengthen the immune system. They are involved in the production of antibodies that recognise and neutralise pathogens. They are also responsible for the formation of antibodies, which the body needs to fight off infections and stay healthy.

The remedy of choice for cravings — effect on blood sugar levels and satiety

Another important reason why proteins deserve special attention in your diet is their effect on satiety and the control of cravings. Proteins help to keep blood sugar levels stable and ensure a long-lasting feeling of satiety. This is especially helpful if you want to lose weight or track your calorie intake. By eating protein-rich foods regularly, you can avoid cravings and develop healthier eating habits.

More about the glycemic and blood sugar level

Protein-rich foods: Our recommendations

Would you like to know which foods are particularly good sources of protein and how you can integrate them into your daily diet? Discover the top protein-rich foods and learn how they can help you achieve your fitness goals, lose weight, or just live healthier!

Soy products:

Soy products such as tofu, tempeh and bean sprouts are an excellent source of protein because they contain all the essential amino acids and are an ideal plant-based alternative to animal proteins. They are also high in fiber and low in saturated fats, which makes soy products foods that add healthy proteins to the diet.

Dairy products:

Dairy products are particularly valuable as a source of protein, as they provide high-quality protein with all essential amino acids. They also contain an extra portion of vitamin D. Cheese, quark, yogurt, shepherd's cheese, feta and mozzarella are recommended.

Eggs:

Chicken eggs are an outstanding source of protein, as they provide all essential amino acids in perfect balance. In addition, they provide the body with valuable nutrients such as choline and vitamin B12, which is crucial for healthy brain function and cellular health. **B12 contributes to the normal function of the nervous system and has a function in cell division.

Nuts and seeds:

Nuts and seeds such as almonds, pumpkin seeds and chia seeds are top sources of protein, which are also rich in healthy fats, fiber and important micronutrients such as magnesium and vitamin E.

Meat:

Meat, especially chicken, beef, and turkey, is an excellent source of protein. It provides complete proteins that contain all the essential amino acids that the body needs. In addition, meat is rich in iron and vitamin B12, both nutrients that are crucial for blood formation and energy production. B12 and iron contribute to normal energy-yielding metabolism and normal red blood cell formation.

Fish:

Fish such as salmon and trout are excellent sources of protein, which are also rich in omega-3 fatty acids. These healthy fats promote heart health and support brain function, while the high-quality protein boosts muscle building and overall health.

Vegetables:

Some vegetables, such as spinach, are good sources of protein because they are also rich in vitamins, minerals and fiber. This supports overall health.

Whole carbohydrates:

Whole grain products such as oatmeal and potatoes but also rice offer not only protein, but also fibre and complex carbohydrates that provide long-lasting energy.

Beans:

Lentils, chickpeas and kidney beans are legumes that are rich in protein and fiber, making them a filling and nutrient-dense addition to the diet.

How much protein per kilogram of body weight is ideal for a balanced diet, and do athletes generally need more protein?

The general recommendation for a balanced diet is about 0.8 grams of protein per kilogram of body weight for adults. Athletes who train more intensively – especially strength or endurance athletes – often benefit from an increased amount of protein to support muscle maintenance and recovery. With increasing age, the recommended protein intake also increases, as muscle maintenance should be actively supported.

Target group	Protein requirement (g/kg body weight)	Description
Adults General	0.8 g	Average recommendation for healthy adults with no special requirements.
Sportsman	1.2 g - 2.0 g	Increased need to support muscle building, recovery and performance.
People with increased protein needs - Older people	1.0 g	Increased to prevent muscle loss in old age and maintain health.

The ideal macronutrient distribution for those with increased protein needs

The perfect macronutrient distribution depends heavily on individual goals, training intensity and body type. Basically, for a balanced diet, it is recommended to consume about 1.2–2.0 grams of protein per kilogram of body weight daily, especially for athletes who strive to build or maintain muscle.

Here is a general guideline for the distribution:

Protein

10-35% of the daily calorie intake, which corresponds to about 1.2-2.0 grams per kilogram of body weight. For example, protein-rich foods such as chicken or quark contain about 20-30 grams of protein per 100 grams.

Carbohydrates

At least 50% of the calorie intake, whereby endurance athletes in particular need a higher carbohydrate intake to replenish glycogen stores (recommendation of the DGE).

Fats

Ideally, a maximum of 30% of the calorie intake should be from healthy, unsaturated fatty acids in order to cover energy requirements and support hormonal processes.

How to get the most protein

Some protein-rich foods contain all the essential amino acids in the excellent amounts and are therefore referred to as complete proteins. Examples include meat, fish, eggs, soya and dairy products.

Other protein-rich foods do not contain all essential amino acids or do not contain the ideal amounts. These are called incomplete proteins. Many plant-based foods such as beans, lentils, and nuts fall into this category.

The art of protein combinations

If we eat different incomplete proteins together, they can complement each other and thus form a complete protein that provides all the essential amino acids in excellent quantities. A classic example is the combination of beans and rice.

Neither beans nor rice contain all the essential amino acids in ideal quantities that humans need. If you eat beans and rice as a meal, these protein-rich foods complement each other optimally and together form a complete protein.

Benefits of protein combinations

By combining different protein-rich foods, you ensure that your body receives all the essential amino acids that are essential for numerous bodily functions. Not all protein sources contain all the necessary amino acids in sufficient quantities. A conscious combination of protein-rich foods can compensate for this deficiency, which increases the protein content in terms of quality. This also improves the biological value, which means that proteins can be better absorbed by the body. In addition, the variety of protein sources not only provides a wider range of nutrients, but also more variety and enjoyment in the diet. Different protein sources bring different flavour profiles and textures, making meals more interesting and tasty. This culinary diversity can increase the motivation to maintain a balanced diet in the long term.

Another health benefit comes from the increased intake of vegetable proteins. Protein sources such as legumes, nuts, and grains tend to be lower in saturated fats and high in fibre, which is beneficial for heart health and digestion. By incorporating plant-based proteins into your diet, you can not only reduce the risk of cardiovascular disease, but also support your gut health.

Simple protein combinations:

Here are some simple and flavourful recipe ideas where you can maximize both the nutritional content and flavour of your meals through clever protein combinations:

Almased

Almased provides the optimal protein combination needed and is perfect for a quick, protein-rich and filling meal or snack. With an impressive protein content of 52 g per 100g, Almased offers a balanced blend of animal and vegetable protein that effectively stimulates the metabolism and ensures a long-lasting feeling of satiety.
The unique protein combination of low-fat yogurt and high-quality soy protein ensures that your body receives both essential and non-essential amino acids
A particular advantage of Almased lies in its special fermentation process, which leads to the formation of over 80 different bioactive peptides. These small protein fragments are particularly easy to absorb by the body and can specifically support the metabolism, strengthen the immune system and contribute to general health.

More about Almased's quality

Chicken + Quinoa

This combination is perfect for a balanced lunch or dinner. Chicken is an excellent source of low-fat, high-quality protein, while quinoa provides all nine essential amino acids and is also high in fiber. Enhance the dish with steamed vegetables and fresh herbs for a wholesome, nutrient-rich meal.

Eggs + potatoes

This classic combination is great for a hearty breakfast or a light dinner. Eggs provide high-quality protein and essential nutrients such as vitamin D and B12, while potatoes contain complex carbohydrates and valuable fiber. An omelet or farmer's breakfast of eggs and potatoes, enriched with vegetables such as peppers or spinach, is easy to prepare and tastes delicious.

Fish + Chickpeas

A light and nutritious dish that stands out for its combination of fish, rich in omega-3 fatty acids, and protein- and fiber-rich chickpeas. This combination supports heart health and ensures long-lasting satiety. With a lemon and herb marinade and a side dish of grilled vegetables, this dish becomes a culinary highlight.

Milk + Oatmeal

A classic breakfast that is not only quick to prepare, but also offers an ideal combination of animal and vegetable proteins. The milk provides high-quality protein and calcium, while the oatmeal is rich in fiber and vegetable proteins. For extra flavor and nutrients, you can add fresh fruit, nuts, or a spoonful of honey.

Protein-rich dishes for your diet

Our recipe tips to easily incorporate protein-rich foods into your diet

By consciously combining proteins, you can ensure that your body receives the optimal protein intake. Almased is a simple and effective way to improve your diet and health. With 52 g of protein per 100 g, it offers a balanced blend of animal and vegetable protein that boosts metabolism and provides a long-lasting feeling of satiety.

Thanks to the special fermentation process, Almased contains over 80 bioactive peptides that are easy to absorb and specifically support the metabolism and strengthen the immune system.

Learn more about the special effects of Almased

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