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How to Reduce 20Kg in 2Weeks | Health Tips | Esh VLog

2,434 views · Published 18 December 2018 · 2:05 · Indexed 15 October 2026

Channel: ருத்ரா - Rudra · 2018 · People & Blogs

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#ReadDescription #ProteinLists #HealthTips

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@20Delicious High-Protein Foods to Eat:-

1. #Eggs:-
#Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.

2. #Almonds:-
Protein content: 13% of calories. 6 grams per ounce (28 g), with 161 calories.

3. #Chicken_Chest
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

4. #Oats
Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.

5. #Cottage_Cheese
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.

6. #Greek_Yogurt
Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 6-ounce (170-gram) container has 17 grams of protein, with only 100 calories.

7. #Milk
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.

8. #Broccoli
Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.

9. #Lean_Beef
Protein content: 53% of calories. One 3-ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.

10. #Tuna_Fish
Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.

11. #Quinoa_Seed
Protein content: 15% of calories. One cup (185 g) of cooked quinoa has 8 grams, with 222 calories.

12. #Whey_Protein_Supplements
Protein content: Varies between brands. Can go over 90% of calories, with 20-50 grams of protein per serving.

13. #Lentils
Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.

14. #Ezekiel_Bread
Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.

15. #Pumpkin_Seeds
Protein content: 14% of calories. 1 ounce (28 g) has 5 grams of protein, with 125 calories.

16. #Turkey_Chest
Turkey Vhest is similar to chicken Chest in many ways.

It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.

Protein content: 70% of calories. One 3-ounce (85 g) serving contains 24 grams, with 146 calories.

17. #Fish (All Types)
Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3-ounce (85 g) serving and only 175 calories.

18. #Shrimp (Sea Food)
Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.

19. #Brussels_Sprouts
Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories

20. #Peanuts
Protein content: 16% of calories. One ounce (28 g) has 7 grams, with 159 calories.

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