Part Three: WHAT are the Best Sources of Protein?

Protein Series

Part Three: WHAT are the Best Sources of Protein?

Last week we discussed signs you may be eating too little protein and how much you need. But what are the best sources of protein?

Basic answer. The ones you like to eat!

Just remember that your body breaks down and reuses the protein you eat in many ways. So you want to CHOOSE FROM A VARIETY of PROTEIN SOURCES THROUGHOUT THE DAY.

Aim for 15-30 grams at each meal and snack, and you will have plenty of protein to fuel your needs.

EXAMPLE DAY

Breakfast:

3 egg omelet with spinach, onions, peppers + 1 cup milk = 26 grams

Snack:

¾ cup Fage Greek yogurt topped with 1 tsp Chia Seeds = 23 grams

Lunch:

3 oz. chicken breast, mixed greens, 1 Tbsp hemp hearts = 25 grams

Snack:

1 cup edamame = 17 grams

Dinner:

4 oz salmon with veggies = 25 grams

Here are more examples that provide about 15 - 20 grams of protein

2 cups Milk

3/4 cup Greek Yogurt

3 eggs

3 oz lean meat including lean beef, chicken breast, pork tenderloin, turkey breast, bison, or fish

1 cup Tofu

1 cup Edamame, Chickpeas, Lentils

1 ¼ cup Black Beans

2 cups Quinoa

½ cup Peanuts or Almonds

½ cup spirulina or teff

NEXT TIME

Part Four: HOW to Eat Enough Protein on a Plant-Based Diet?