1. Chicken breast. Cook on the grill or grill with herbs, as a side dish – a salad. A great addition to a diet for building muscle mass, high in protein and low in carbohydrates.
2. Minced meat from turkey meat. A healthy alternative to ground beef. From turkey, you can make almost all of the same dishes: from meatballs to cutlets. The standard serving should be 3 ounces (85 g).
3. Pork tenderloin. Cooked on the grill or roasted in marinade and seasoning. The standard serving is 4 ounces (110 g).
4 . Ground beef ground. This is an excellent source of protein, provided that the lean variant is chosen (this is minced meat, made in 90:10 proportion, where 10% is fat, this amount is enough to improve the taste and leave the product not dangerous for the figure).
5 . Veal. This is a healthy option, although not everyone likes it.
6. Lamb. Delicious food protein. Just make sure that your lump piece is boneless, without fat (you should cut out all visible fat). Lamb contains a little more calories.
7. Ham. If you choose the right serving size, low in salt, then the number of calories will be limited.
8. Salmon. A great source of protein and omega-3 fatty acids. You can cook on the grill with lemon and dill, or fry.
9. Tuna. Fresh tuna is a source of protein and omega-3, without carbohydrates. You can fry or bake.
10 . Cod. An important source of protein. The standard serving is 4 ounces (110 g).
11. Crab. The exception is fried crabs.
12. Eggs hard boiled. Must be present in the diet regularly. They are easy to prepare, no spices are required at all.
13. Cottage cheese. A healthy and delicious protein with a low carbohydrate content. It can be eaten for breakfast or dinner, as well as a healthy snack in between main meals.
14. Greek yoghurt. Eat as an independent dish, or as a snack. Contains a little more calories, but compensates for this high protein content.
15. Almonds. A good snack, an ideal serving size is 1 ounce (28 g).
16. Walnuts. Rich in protein and good fats. Add to salads, or eat separately.
17. Pistachio. You need to monitor the size of the portion, so as not to overdo it with the number of calories.
18. Tofu. This is a good option for vegetarians and vegans.
19. Soybeans. Another vegetarian protein. These beans can be fried with salt, or added to salads.
20. Hummus. Vegetable protein is added to whole wheat bread or crackers.
The infographic shows the protein amounts in some common Keto foods.