A diet rich in protein helps maintain a healthy weight , build and rebuild muscle, and also suppresses appetite. Along with carbohydrates and fats , proteins are considered a macronutrient, which means that the body needs large amounts of it to be healthy. 
 
According to experts, between 10 and 15% of daily calories should be obtained from protein sources. Meat is not the only way to get the protein you need - there are other sources that can be included in your daily diet.
 

1. Eggs

 
They are not only a great source of proteins , but also contain some vitamins of B group , including B6, B12, thiamine, riboflavin and folic acid . One boiled egg provides 6 g of protein. 
 
While it is true that eggs are high in cholesterol, this only applies to HDL "good" cholesterol. Their consumption does not disturb cholesterol levels
 

2. Nuts

 
Healthy proteins are found in all nuts . Almonds, pistachios, cashews, walnuts are rich in essential macronutrients such as vitamin E , vitamin B6, magnesium , phosphorus, zinc and potassium. 
 
And what is the number of proteins in different types of nuts? 5.9 g for 22 unsalted almonds; 5.9 g for 49 unsalted pistachios; 4.3 g for 14 walnut halves; 6.7 g for 35 unsalted peanuts and 4.3 g for 18 cashew halves. 
 

3. Chia seeds


 
This superfood is "packaged" with useful omega-3 fatty acids , fiber, antioxidants and, of course, protein. The amount of approximately 30 ml of chia seeds contains 4 g of high quality protein , 12 g of carbohydrates - 11 of which are fiber , and 9 g of fat, 5 of which are omega-3.