Skinless poultry, such as chicken and turkey, are excellent sources of lean protein with a relatively high thermic effect.
Fatty fish like salmon, mackerel, and tuna not only provide protein but also contain omega-3 fatty acids, which have various health benefits.
Eggs are a complete protein source and have a high thermic effect. They also provide essential nutrients, including biotin and choline.
Greek yogurt, cottage cheese, and low-fat milk are good sources of protein. Dairy products also contain calcium, which may play a role in metabolism regulation.
The combination of protein and fiber can contribute to a feeling of fullness and increase the thermic effect of the meal.
Lean cuts of beef, such as sirloin or round, provide a good source of protein. Be mindful of portion sizes to manage calorie intake.
These plant-based protein sources are popular among vegetarians and vegans. They also contain other nutrients like iron and calcium.
Whey protein, derived from milk, is a popular supplement that can be added to shakes or used in recipes. It is quickly absorbed and has a high TEF.
Quinoa is a grain that contains all essential amino acids, making it a complete protein source.
Like chicken, turkey is a lean source of protein that can be incorporated into various meals to support metabolism.