People who lead sedentary lives can boost muscular health and satisfy their nutritional needs by including a range of foods high in protein in their meals.

Consuming protein is essential for immune system function, hormone synthesis, and muscle regeneration. It is also a key element of a balanced diet. It is recommended to consume enough protein for growth, development, and repair as well as to maintain energy levels throughout the day.

But eating too much protein can also have negative consequences, make digestion uncomfortable, and strain the kidneys, especially in those who already have kidney problems. To promote good digestion and absorption, it is advised to consume protein within the prescribed dietary requirements and to spread out the amount of protein equally throughout the day.

"In today's sedentary lifestyle, maintaining a balanced diet is crucial for overall health and well-being. While physical activity plays a significant role in determining nutritional requirements, ensuring an adequate intake of protein remains essential for everyone, including those with limited activity levels," according to Dr Shailesh Gondane, a nephrologist and renal specialist at Ruby Hall Clinic in Hinjewadi, Pune.

"Incorporating a variety of these protein-rich foods into meals and snacks can help individuals with sedentary lifestyles meet their nutritional needs while supporting muscle health and overall well-being. Remember to balance protein intake with other essential nutrients and maintain a healthy, well-rounded diet to optimize health outcomes," adds Dr Gondane.

Best protein-rich food for those who have sedentary lives:

1: Skinless, boneless chicken: 

A popular source of protein, chicken is lean and adaptable. It is a great option for anyone limiting their calorie consumption because of its high-quality protein content and low-fat level.

2: Fish: 

In addition to being high in protein, fish offers vital omega-3 fatty acids that are important for heart and brain function. Select types such as mackerel, salmon, or tuna to increase your protein intake and get the health advantages of good fats.

3: Eggs:

Eggs are a complete protein source that includes all of the necessary amino acids, making them a nutritional powerhouse. Either boiled, scrambled, or poached, eggs are a cheap and easy method to increase the amount of protein in your diet.

4: Cheese: 

Cheese, when used in moderation, may add flavour to foods. It's a satisfying and healthy choice for inactive people trying to meet their protein needs because it's high in protein and low in fat.

5: Lentils:

Lentils are ideal for anyone looking for vegetarian or vegan choices since they are a great source of plant-based protein, fibre, and different minerals. Try adding lentils to salads, stews, or soups for a filling, high-protein meal.

6: Beans:

Legumes are an excellent source of protein for sedentary lives, whether they be black beans, kidney beans, chickpeas, or pinto beans. Additionally, they include a lot of fibre and complex carbs, which help with digestion and provide you with long-lasting energy.

7: Tofu:

Tofu, an essential component of vegetarian and vegan diets, is made from soybeans and provides a complete protein. The ability to adjust to many cooking situations makes it a great addition to salads, sandwiches, and stir-fries.

8: Nuts and Seeds:

Foods that are high in protein and good fats include almonds, peanuts, walnuts, chia seeds, and hemp seeds. Increase your daily intake of protein by eating a handful of nuts as a snack or by sprinkling seeds over yoghurt or oatmeal.

9: Greek Yoghurt:

Greek yoghurt is creamy and filling, and it's loaded with probiotics, calcium, and protein. To avoid additional sugars, opt for basic, unsweetened types and enjoy them as a snack or as a foundation for dips and smoothies.

10: Quinoa:

Quinoa is a complete protein source that includes all nine necessary amino acids, which makes it a great grain choice for anybody looking for plant-based protein alternatives. Use quinoa as a healthy substitute for rice or pasta, or as a basis for salads and stir-fries.