1-    ……  non-fat or low fat 1% milk

Protein :8 gram (per cup)….

Fat:/02-2 g

Milk contains calcium, vitamin, magnesium, potassium and vitamin D and B12

2-   ——— beans 

High fiber for losing weight

protein : 1-8 per   3-5 oz canned beans

fat : 1-3 g

High in fiber and nutritious and useful for cardiovascular problems.

3-  …… lentils :

protein :9 gr 3-5  per cup

fat : ./4 g

It has high protein and fiber and helps to feel good health and controls blood sugar and blood pressure.

4…… quinoa  :

protein :8 gr per cup

fat : 4 gr

plant – based protein – gluten-free. And you can mix with vegetables and making delicious salad.

5. ….eggs :

protein : 6 gr per large egg

fat : 5 g

The protein in eggs is extremely useful for strengthening muscles and the skeletal system, including fat and cholesterol, which are useful for heart problems.

6. …. lean chicken

protein :27 g per 3 oz

chicken breast

Suitable and useful for everyone….

Low fat and high protein…..

Contains amino acids
Easy and fast digestion
Rich in vitamins, minerals and iron

Each 100 grams has about 165 calories