Increase Protein in a Diet

Vital to muscle growth and reproduction as well as for the building of new cells and tissue repair, protein is a necessity in every person's diet. Whether seeking a diet that is strictly plant-based, animal-based or incorporates both options, dieters will find a number of familiar options available.

Vegetables

• Choose plant sources of protein if you're seeking to incorporate higher protein levels with lower cholesterol levels and diminished chances of heart and cholesterol-related problems. Vegetable protein can be found in high amounts in broccoli, beets, artichokes, Brussels sprouts, cauliflower, cabbage, eggplant, green peas, watercress, zucchini, onions and spinach. Fruit sources of protein include bananas, apples, grapes, cantaloupe, pineapple and peaches. Grain lovers can receive their protein through barley, buckwheat, brown rice, rye, oatmeal, millet and wheat germ. Legumes such as lentils, split peas, garbanzo and kidney beans are appropriate choices as well. Soybeans, in particular, are an excellent choice for vegetable-based, protein rich food. Seeds and nuts are protein-high foods. Black walnuts, almonds, cashews, pumpkin, sunflower and sesame seeds can help you in your quest for a higher-protein diet.

Animals

• Stop by the butcher shop for animal sources of protein. Overall, meat is a protein-rich food. Offering balanced amino acid content, meat is often referred to as a complete protein. You can find high-protein content in beef, lamb, poultry, pork, turkey, fowl, fish and crustaceans such as crab. It's important to note, however, that increased consumption of animal protein is associated with higher blood cholesterol, obesity, low-density lipoprotein (LDL) cholesterol and higher risks of coronary heart disease and atherosclerosis. When possible, seek meat with a lower overall fat content such as venison. Even better, do yourself a favor and limit the amount of red meat you consume. Milk products such as cheese, butter, yogurt and milk offer high-protein content, but are also associated with greater health risks. Overall, these high-protein sources should be consumed in moderation.