1-  milk : non-fat or low fat %1

milk is one of the source of high protein and low calories.

milk is healthy food

protein 8 ger per cup

fat : /.2 -2 g

Milk contains calcium, vitamins, magnesium, potassium, vitamin D and vitamin B12.you can drink 3 glass of milk during a day or mixing with coconut or other nuts for gained more nutritious ingredient.

2- beans :

High fiber for losing weight

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

fat : 1-3 g

Beans have high properties and protein, which are very useful for people with heart problems due to their high fiber content. Making beans feed with some spicy gives you to feel good .

3- lentils:

Lentils full of iron

protein : 9 gr per 3-5 per cup

fat : ./4 g

Lentils contain fiber protein that helps control blood sugar and blood pressure and gives you a good sense of health. Lentils with carrots and onions and garlic and another vegetables that you like is the best recipe for full meal.

4- quinoa :

protein 8 gr per cup

fat : 4 gr

Quinoa has vegetable protein and gluten-free , and you can use this excellent food by combining it in salads and soups.

5- eggs :

protein : 6 gr per large egg

fat: 5 gr

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

6- lean chicken :

protein : 27 g per oz chicken breast

Chicken breast is perfect in combination with vegetables and forming a Mediterranean food plate. Vitamin B and minerals such as selenium and phosphorus are present in this food.

7- tuna :

protein : 22 – 25 gr  3.5 oz

fat : ./.5 – ./1  g

A good plate of tuna, olives, pickled cucumbers, and tomatoes has a complete combination of vitamins A and D, iron, selenium, and phosphorus.

8- white fish:

protein :12 – 20 gr per 3.5 oz

fat : ./4   –  1.7 g

Protein and omega 3 in combination with onion, avocado and vegetables gives you a complete meal.

9 – turkey:

protein : 26 gr per 3 oz

fat : 2 gr

A rich source of minerals
Turkey is full of selenium, zinc and phosphorus; Minerals that help produce thyroid hormones in the body and regulate the body’s growth rate and metabolism, protein synthesis and enzyme reactions, and improve bone health.