Top 15 Protein Sources

What is protein? It’s a macronutrient, aka a BIG nutrient. It’s one of the big 3 - lean protein, complex carbohydrates & healthy fats. 

In order to build we need building blocks, and building blocks come from protein - lean protein. I encourage you to aim for 30-35% of your macronutrients as protein. This is often the equivalent of 1.2 -1.4 g per kg of your current body weight. If you do the math right now you'll probably discover you're not getting enough protein. 

Here are a few examples of protein sources. The gram amount below indicates how much protein you will get per serving.

Animal Sources: a few examples

1. Smoked salmon - 5 pieces = 20g

2. Greek yogurt, plain, 2% - 3/4 cup = 15g

3. Organika or Vital Proteins Collagen powder = 10g per 2 Tbsp/scoop

4. Poultry, Grass-Fed Beef, or Sustainable Fish = 20g per 4 oz serving

5. Eggs = 2 = 14g + 1 egg white = 20g

6. Whey isolate or beef isolate protein powder = 20g per scoop

7. 1 cup plain cottage cheese =28g

8. Nitrate-free turkey slices = 16g per 4 slices

9. Shrimp - 3 oz = 22g

10. 1 protein bar ex. Rx Bar, Simply Protein, Love Good Fats, or Quest 

Plant-Based Sources: a few examples

1. Tofu - 116g (1/4 block) = 9g

2. Quinoa - 1 cup cooked = 8g

3. Hemp seeds = 3 Tbsp = 9g 

4. Vegan protein powder = 20g per scoop

5. Lentils - 1 cup cooked = 18g