Whether your goal is to gain muscle or something else, protein is at the core of a healthy diet. Protein is an integral part of skin, muscles, hormones and organs. In addition, protein helps your body build muscles and repair tissues. A protein-rich diet may reduce the risk of high blood pressure and help fight diabetes.

If you want to add more protein to your diet, now will be a good start. You can start with the following five protein-rich foods. In addition, these foods are very common and will not drill holes in your pocket.

1. Chicken breast

At the top of the list, chicken breast is one of the most popular protein-rich foods. Most of the calories from it come from its protein content-protein accounts for 75% of the calories of chicken breast. If you want to grill a whole piece of chicken breast without skin, you will get 284 calories and 53 grams of protein.

2 eggs

As one of the most popular sources of protein, if your protein content is high, eggs are a healthy choice and can be added to your diet. Whole eggs provide a lot of protein, while egg whites are almost entirely protein. Protein accounts for about 33% of the entire egg's calories: a large egg bag contains 78 calories and about 6 grams of pure protein.

In addition, eggs are an important source of vitamins, minerals, healthy fats and antioxidants. They can protect your eyes and prove to be effective in providing nutrients essential for a healthy brain.

3. Oats

Oatmeal is a grain rich in protein, which is deeply loved by protein lovers. Protein accounts for about 14% of the calories in a cup of oatmeal. A cup of oatmeal can provide you with 11 grams of protein and 307 calories, allowing you to function throughout the day.

In addition, oats are an important source of healthy nutrients, such as fiber, manganese, magnesium, vitamin B1 and so on.

4. Milk

Another common source of protein, people have been consuming milk for many years because they are rich in protein. Protein accounts for about 21% of the calories in a whole cup of milk. A whole cup of milk contains 149 calories and 8 grams of protein.

Milk is also an excellent source of phosphorus, vitamin B2, and calcium, all of which are an important part of a healthy human diet.

5. Broccoli

In addition to the numerous health benefits of green vegetables, broccoli is also rich in healthy protein. Protein accounts for about 53% of broccoli's calories. 96 grams (1 cup) of broccoli contains 31 calories and 3 grams of protein.

Broccoli is also rich in vitamin K, fiber, vitamin C and potassium. In addition, it also contains biologically active nutrients to prevent cancer. It is easily one of the healthiest green vegetables.

Bottom line

If you plan to have a balanced, healthy diet, protein-rich foods are absolutely essential. Foods rich in protein help your body repair broken tissues and have even been shown to help lose weight.