concentrates a lot of protein in a small volume,
When cured, its proteins are partially “pre-digested”, which facilitates absorption,
It is very rich in leucine, the amino acid that triggers the muscle-building signal.
How to use it: Shredded over vegetables, omelets, vegetable creams or whole grain dishes. A little goes a long way.
1. Dried fish powder (≈ 60–65 g)
The champion of the list.
Almost everything is pure protein,
It absorbs quickly, ideal for people with a poor appetite,
provides a lot of leucine and other essential amino acids,
It does not require chewing and keeps very well.
How to use it: Mixed into soups, purees, stews, rice, or salted oatmeal. Always choose versions suitable for human consumption, without excess salt or additives.
How to start using these foods in your daily life
You don’t need to change your entire diet all at once. Could:
keep eating eggs, but
Add 1 or 2 of these foods a day, rotating them throughout the week.
Simple example:
Breakfast: Greek yogurt with hemp seeds and some fruit.
Lunch: quinoa salad with chickpeas and vegetables.
Snack: Smoothed with a teaspoon of spirulina.
Dinner: stir-fried vegetables with tempeh or seitan, and some grated Parmesan.
Disclaimer
This article is informational and is not a substitute for the advice of a healthcare professional.
If you have chronic diseases, kidney problems, take medication, or need to limit certain proteins, always consult with your doctor or dietitian before making major changes to your diet.
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