In today’s fast-paced work environment, energy levels and productivity can take a hit without the right fuel. A balanced lunch packed with protein is essential for keeping employees focused, energised, and satisfied throughout the workday.
One crucial element often overlooked in busy lifestyles is protein. As a cornerstone of a healthy diet, protein plays an essential role in everything from muscle repair to maintaining energy levels. At Artizan we believe in the power of protein and its ability to fuel your day, which is why we’ve made it a priority in our corporate catering offerings. Here’s why protein should be at the top of your nutrition list!
WHAT IS PROTEIN?
Protein is one of the three macronutrients your body needs to function properly, alongside carbohydrates and fats. It is made up of amino acids, which are the building blocks of muscle, skin, and other tissues. When consumed, protein is broken down and used to repair and build new tissues in your body, making it an essential part of your daily diet.
1. Muscle Repair and Growth
If you’re active or spend time working out, protein is vital for muscle repair and growth. After exercise, your muscles undergo stress and minor tears, and protein helps repair those fibers, making them stronger and more resilient. Whether you’re lifting weights or going for a run, incorporating protein into your meals is a great way to boost recovery.
2. Energy Levels and Focus
Our bodies use protein to create enzymes and hormones that are vital for various bodily functions, including energy production. A diet high in protein ensures your body has the resources it needs to stay alert and focused throughout the day, making it an important nutrient for busy professionals who need to stay sharp.
3. Stronger Immune System
Protein is essential for the production of antibodies, which help fight off infections. A steady intake of protein can help keep your immune system functioning optimally, ensuring you stay healthy and ready to take on the day.
4. Healthy Skin, Hair, and Nails
Protein is a key component of collagen, which gives your skin its structure and elasticity. It’s also necessary for the growth and strength of hair and nails. Consuming enough protein helps maintain healthy skin and supports the growth of strong, shiny hair and nails.
Protein is found in a variety of foods, from animal-based sources like chicken, turkey, and fish to plant-based options like beans, lentils, tofu, and quinoa. Incorporating a variety of protein sources into your meals ensures that you’re getting a good balance of essential amino acids.
At Artizan, we understand how difficult it can be to find the time to plan meals, especially in a corporate environment. That’s why we’ve curated protein-packed options for your corporate catering needs. Our menu includes lean meats, plant-based protein options, and dairy-rich choices that are not only healthy but delicious. Check out below the nutritional information of some high protein foods for both plant based and animal based protein.
Plant-Based Proteins
| Food | Protein (g) per 100g |
|---|---|
| Soybeans (boiled) | 16.6g |
| Tofu (firm) | 8-12g |
| Tempeh | 19g |
| Edamame (cooked) | 11g |
| Lentils (cooked) | 9g |
| Chickpeas (cooked) | 8.9g |
| Black beans (cooked) | 8.9g |
| Kidney beans (cooked) | 8.7g |
| Quinoa (cooked) | 4.1g |
| Chia seeds | 16.5g |
| Hemp seeds | 31.6g |
| Flaxseeds | 18.3g |
| Pumpkin seeds | 29.8g |
| Sunflower seeds | 21g |
| Almonds | 21g |
| Peanuts | 25.8g |
| Cashews | 18g |
| Walnuts | 15.2g |
| Oats (dry) | 13.2g |
| Whole wheat bread | 9g |
Animal-Based Proteins
| Food | Protein (g) per 100g |
|---|---|
| Chicken breast (cooked) | 31g |
| Turkey breast (cooked) | 29g |
| Beef (lean, cooked) | 26-27g |
| Pork loin (cooked) | 26g |
| Lamb (cooked) | 25g |
| Salmon (cooked) | 25g |
| Tuna (cooked) | 29g |
| Cod (cooked) | 20g |
| Shrimp | 24g |
| Eggs (whole) | 13g |
| Egg whites | 11g |
| Cottage cheese (low-fat) | 11g |
| Greek yogurt (plain) | 10g |
| Milk (whole) | 3.2g |
| Cheese (cheddar) | 25g |
| Cheese (parmesan) | 35.8g |
From boosting energy levels to supporting muscle growth, the benefits of protein are undeniable. Whether you’re looking to maintain a healthy lifestyle, recover from workouts, or keep your mind sharp, protein should be a key player in your daily nutrition. At Artizan, we’re dedicated to providing you with convenient, protein-rich meals that help you perform at your best, without the stress of meal prep!