When I first started on my “get more protein in my day” journey at the beginning of January 2023, hitting my daily protein goals was a bit of a struggle. You can read more about that here.
PROTEIN IS POPULAR
Protein has become popular in recent years because of the increased interest in health, fitness, and wellness. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, as well as supporting the immune system and hormone balance.
Protein is also important for building and maintaining muscle mass, which is why it is often associated with bodybuilding and athletic performance. Additionally, high-protein diets have been shown to be effective for weight loss and weight management, as protein can help reduce appetite and increase feelings of fullness.
As a result of this increased interest in protein, there has been a proliferation of protein supplements and protein-enriched products on the market, such as protein bars, shakes, and powders. However, it is important to remember that whole food sources of protein, such as meat, poultry, fish, legumes, nuts, and seeds, are generally a healthier and more sustainable way to consume protein than relying heavily on supplements and processed foods.
The “healthy” processed food market is booming but you have to remember its still processed foods. The most healthy way to consume food is to eat it the way nature intended, and this applies to protein as well.
GET YOUR PROTEIN MOSTLY FROM WHOLE FOOD SOURCES
My goal daily is to get the majority of my protein from whole food sources. Like anything once you find your favorite protein sources, it becomes easier to plan and hit your goal each day.
Food prepping each week and having the things you love on hand can also make the process much easier.
I will say, there are days when life takes over or it’s difficult to get in the protein grams that you need. I do think a high quality protein powder can definitely play a role in your day. While there are a lot of junky protein powders on the market there are plenty of great ones! I have at least one protein shake or smoothie most days.
TOP 10 SOURCES OF PROTEIN
1. Meats such as chicken breast, turkey, beef, and pork. Leaner meats are a bit higher in protein than ones that are fatty. Organic is best when it comes to poultry (pasture raised for bonus points if you can find it). Grass-fed for beef and either heritage (can be difficult to find) or organic for pork.
2. Fish and seafood such as salmon, tuna, shrimp, and cod. Wild is best. If you can’t find wild consider canned. Wild canned can be easier to find. Safe Catch is my favorite brand which tests for heavy metal contamination.
3. Eggs, which are an excellent source of complete protein. Pasture raised are best.
4. Dairy products such as cheese and Greek yogurt. Aim for grass-fed.
5. Legumes such as beans, lentils, chickpeas, and peas. Organic is advisable, and if you are buying canned ensure the can lining is BPA free. This should be clearly indicated on the can.
6. Nuts and seeds such as almonds, walnuts, chia seeds, hemp seeds and pumpkin seeds. Any nut or seed! Organic is best.
7. Tofu and tempeh, which are soy-based products and great vegetarian sources of protein you just want to ensure they are organic. A large percentage of soy is GMO.
8. Quinoa, which is a grain-like seed that is also a complete protein.
9. Cottage cheese. Grass-fed is best!
10. Protein powders such as whey, casein, egg white, and pea protein, which can be added to smoothies or used in recipes. My biggest piece of advice when it comes to protein powders is to read the ingredients. Many of them have artificial sweeteners, artificial flavors and additives. This is a great animal based option and this is a great plant based option.
VARIETY IS THE SPICE OF LIFE
It’s important to choose a variety of protein sources to ensure you’re getting all of the essential amino acids your body needs to function properly. The below are my protein staples but each week I mix them up a bit!
Shredded Crock Pot Chicken: Making crock pot shredded chicken is so easy and it allows you to add seasonings or flavors to mix things up during the week. I love using chicken breast because you get the biggest protein bang for your buck, but you can also use chicken thighs.
Salmon: I love fresh salmon but it can be expensive and difficult to find wild. I have really grown to love wild canned salmon. My go to brand is Safe Catch.
Grass-Fed Ground Beef: Just like shredded chicken its easy to brown some grown beef and toss it in the fridge and then season to your liking when you eat it.
Ground Turkey: I have never been much of a turkey person but I have grown to like ground turkey especially with Mexican or Italian seasonings and then tossed into a salad.
Pasture Raised Eggs: These are an almost daily go-to. I have at least two eggs a day.
Organic Egg Whites: I don’t love egg whites on their own but if you need to get a bit more protein in they are an easy throw in to whole eggs to up the overall protein. I normally have a box of organic egg whites in the fridge so I can add to my whole eggs when needed.
Lupini Beans: I absolutely love Lupini beans. They are a type of legume that is commonly consumed in Mediterranean countries, particularly in Italy and Portugal. Brami is my favorite brand. They have lots of yummy flavors.
Organic or Pasture Raised Greek Yogurt: One of my favorite sources of high quality protein because it feels so decadent and is easy to change up depending on what you feel like. You can top it with berries and some chocolate chips when you have a sweet craving or make a savory dip for your favorite veggies.
Grass-Fed Beef Sticks: These are an easy on the go option. My favorite brand is Chomps.
Canned Tuna: Just like with salmon you want to ensure it is wild caught. My favorite brand is Safe Catch because they test for heavy metal contamination.
Cheese: Not all cheese is created equal when it comes to grams of protein. The cheeses with the highest protein per ounce are Parmesan (the highest), Romano, Swiss, Non Fat Mozzarella, Gouda, Edam, Gruyere, Provolone and Cheddar.
Cottage Cheese: There are so many fun ways to add cottage cheese to your diet. One of my favorites is to put cottage cheese in a food processor or blender and then mix it with either savory or sweet ingredients. This makes it smooth and delicious. My mom used to add green onions and it was so tasty! It is also great added to a smoothie.
Because collagen is not going anywhere soon I want to make sure I mention it.
Collagen is a type of protein that is found in the connective tissues of animals, such as bones, skin, and tendons. While collagen is a protein, it is not considered a complete protein because it does not contain all of the essential amino acids that are required by the body.
Collagen is a good source of some specific amino acids, such as glycine and proline, which are not as abundant in other protein sources like meat, poultry, and fish. These amino acids play important roles in the body, including supporting skin, hair, and nail health, as well as supporting joint and gut health.
However, as collagen is not a complete protein, it should not be relied upon as a primary source of protein in your diet. It is important to consume a variety of protein sources to ensure that you are getting all of the essential amino acids that your body needs to function properly.
I still use collagen daily but don’t count more than one serving towards my total protein grams for this reason.
If you recently started or want to start a “get more protein in my day” journey hopefully you found this post helpful!
In Love, Health + Gratitude,
Katie
*Image Credit: Upsplash