High protein diets have remained popular for those concerned with fitness, weight management and maintaining a healthy lifestyle. Any long-term eating plan should have a balance of protein, carbohydrate, fiber rich foods and iron rich foods. Diet plans vary according to your desired outcome. Most widely known is the Atkins diet that begins as a liquid protein diet adding protein bars and the gradual introduction of the following foods while remaining a low carb diet.

Find out the Best 12 Protein Rich Foods for Healthy Mind & Body

  • Turkey & chicken breast
  • Fish
  • Lean beef
  • Eggs
  • Fresh cheeses (cottage cheese, mozzarella)
  • Beans (aduki, black beans, garbanzo)
  • Nuts & seeds
  • Vegetables & fruits

You can eventually start adding carbohydrate rich foods such as leafy greens and whole grains that are also fiber rich. Calcium rich foods include certain beans and seeds that are also iron rich foods and potassium rich foods. The Atkins diet recommends making protein the bulk of each meal (as do most low fat diets and low carb diets) with sides of mineral rich foods.

Below is a listing of calcium rich foods, that are also potassium rich foods and provide many of the minerals needed daily.

  • Dried fruits
  • Spinach, kale, broccoli
  • Yogurt
  • Sesame seeds
  • Fish especially sardines, salmon
  • Nuts especially almonds
Complex carbohydrate rich foods (whole grains, vegetables, fruits) are preferred over simple carbohydrates (refined sugars, white flour goods) in any high protein diet. Vegetables and fruits are a significant part of a low fat diet as are high protein foods.

Here are some iron rich foods that provide good protein and are also fiber rich foods:

  • Tofu
  • Dried soy beans
  • Lentils
  • Pumpkin and squash seeds
  • Seaweeds

The Atkins diet isn’t the only liquid protein diet that offer drinks and protein bars, there are now choices that utilize some of the above protein sources including soy and almond products. Certain seeds and nuts (pumpkin, almond, peanut -33g protein/100g) offer more protein per gram than the highest protein meat (30g protein/100g). The takeaway is that many choices exist for eating a healthy, balanced diet and you can fulfill the requirements of a high protein, low fat diet whether you are a meat-eater, vegetarian or anything in between.