Protein is your body’s building blocks, repairing, maintaining and creating cells. To help protect against cancer, limit red meat to twice a week and minimise smoked protein sources. Aim to eat fish, especially those high in omega-3 fatty acids, twice a week.
By MH Staff - Posted on 15th April 2014
From our 101 best foods for men, here’s our pick of the best protein foods for you.
1 Health Connection Wholefoods Just Whey
High in protein, low in fat – a convenient way to bulk up protein intake! Great for recovery when added to smoothies, porridge or similar carbohydrate-rich foods. Per 25g: 422kJ, 8g protein, 16.3g carbs, <1g fat, N/A fibre, 150mg sodium. R200, Dis-Chem/Wellness Warehouse.
2 Pick n Pay Canola Eggs
These hens are fed a canola-rich diet, which results in a higher amount of omega-3 fatty acids in the yolk of the egg. Eggs are convenient source of complete protein. Per 51g (egg): 211kJ, 6.6g protein, 3g carbs, 5.2g fat, <1g fibre, 100mg sodium. R18, Pick n Pay.
3 Woolworths Free Range Liquid Egg Whites
Perfect for a protein-packed egg-white omelette – high in protein, low in fat and cholesterol – without wasting egg yolks. One bottle contains the equivalent of 10 egg whites (315ml). Per 100ml: 260kJ, 9.3g protein, 1g carbs, 2.2g fat, <1g fibre, 130mg sodium. R16, Woolworths.
4 Klein Karoo Free Range Ostrich Sausage
Flavoursome ostrich sausages, with 10g less fat per 100g than regular sausage, may be more expensive, but your protein to fat ratio is more optimal – significantly more protein than fat. Per 100g: 547kJ, 20.5g protein, 2g carbs, 4.6g fat, <1g fibre, 748.3g sodium. R37, Spar.
5 Woolworths Free Range Venison Extra Lean Mince
Lean venison is as versatile as normal mince, but low in cholesterol. Per 100g: 526kJ, 21.8g protein, <0.1g carbs, 4.1g fat, <1g fibre, 58mg sodium. R30, Woolworths.
6 Woolworths Prego Chicken Breast Fillets
Pre-marinated for your convenience in a marinade that’s lower in fat and sugar than most. Braai or grill as normal for 10-15 minutes, while basting with remainder of marinade. Per 100g: 500kJ, 19.4g protein, 3g carbs, 3.4g fat, 1.8g fibre, 567mg sodium. R88/kg, Woolworths.
7 Woolworths Beef Pastrami
Lean sandwich meat that’s high in protein, but contains no MSG. Ideal for a filling lunch. Per 30g: 157kJ, 6.7g protein, 0g carbs, 1.2g fat, 0.3g fibre, 273mg sodium. R33, Woolworths.
8 Slimmer's Choice Chicken Rashers
Give breakfast the smoky bacon flavour with less fat. Smoked foods have been shown to increase risk of certain cancers, so keep to the occasional treat. Per 17g (rasher): 80kJ, 3.5g protein, 0g carbs, 0g fibre, <1g fat, 106mg sodium. R31, Woolworths.
9 Woolworths Lightly Smoked Mackerel
Skin on, these lightly smoked fillets contain 2 100mg omega-3 fatty acids, known to help protect against heart disease and fights inflammation. An affordable, sustainable fish source. Per 100g: 990kJ, 17.8g protein, 16g carbs, 11.3g fat, <1g fibre, 400mg sodium. R36.14, Woolworths.