Chicken: Chicken breast contains the highest amount of protein, about 30grams for each 3 oz of chicken breast. The thigh contains 10grams, The wing contains 6 grams. Chicken is generally known to be high in protein, and if you have the choice of picking which parts to eat, choose the chicken breast.
Fish: Fish is an awesome source of protein, they also have very very low carb content so they are good. My favorite suggestion is the catfish which you can use for pepper soup. Please ignore the rumor that catfish is fattening, that’s a big lie. An average catfish contains only 150calories! It has 26 grams of protein, no carbohydrate and 5g of fat. If you can incorporate fish into your meals it would be a very great source of protein.
Meat is also a very great source of protein, however, goat meat has high protein and lesser fat than cow meat.
Eggs: One egg contains approximately 70 calories, 6g of protein and no carbohydrate.
Melon seeds: our Egusi seeds are high in protein, but also high in carbs. One cup of melon see contains, 360 calories, of which 15grams are protein, 54 grams are carbohydrates.
Peanuts: Peanuts are high in protein, but also really high in calories and fat. One groundnut contains 5 calories.
Beans: Our beans in Naija has high protein content, however, it is also high in carbohydrates. one cup of BOILED beans contains about 5g of protein but 34g of carbohydrate. So while it is better than rice, its also high in carbs, so should be eaten in moderation.
In summary, it might be a little difficult sticking to a high protein diet in Naija since most of our staple foods are carbohydrates. However, the trick is trying to make the foods vary so you dont get bored. You can make pepper soup with your favorite proteins, or even take chicken suya, goat meat suya, etc. When taking swallows, take more of your soup and your meat instead of plenty eba!