The Power of Protein

If there’s one nutrient that is really important across the board for overall health, and more specifically for energy, muscle repair + retention, weight management, blood sugar stabilization and more, its PROTEIN.

But before you jump to conclusions and think you need to starting adding meat to all your meals, know that protein comes in many different forms, including both plant and animal-based protein.

The recommended daily amount is approximately 7 grams of protein per 20 pounds (ex. 140 lb. person should aim for approximately 50 grams of protein daily.).

Below is a guide to the high-quality protein sources. There are more than enough options to satisfying your personal and dietary preferences, and these are perfect to incorporate into any meal and snack.

One important piece to note when choosing protein, is that quality and total package definitely make a difference. The quality of protein is most important when consuming animal protein, and ideally you want grass-fed and organic. The total package means, look at the whole protein and the other properties. Sodium and fat are ones to be aware of with animal protein, and wheat, sugar and processed ingredients are often more prevalent in plant-based proteins.

Think clean, whole food versions of all protein and prepare at home with simple seasonings.

PLANT-BASED PROTEIN:

• Tempeh: 20 grams

• Tofu: 10 grams

• Hemp Seeds: 10 grams

• Lentils: 18 grams protein

• Black Beans: 8 grams

• Edamame: 17 grams

• Quinoa: 8 grams

• Veggie Burger: certain veggie burgers are higher in protein and cleaner in ingredients than others. This one is a great option and has 20 grams of protein.

ANIMAL PROTEIN

• Salmon approximately 20 grams

• 2 Eggs: 12 grams

• Chicken: 27 grams

• Turkey: 30 grams

• Meat: 25 grams

• Yogurt: this can be tricky, because some yogurts are loaded with sugar and low in protein, but some brands pack in a great protein punch with minimal sugar and natural ingredients. A favorite brand is Siggi’s, which has 16 grams.

EXTRA POINTERS:

** There are of course other options, such as shellfish, tuna, pork, etc., but high-quality, organic protein is ideal when buying animal protein (if possible).

** All links are to products and brands that I personally use and support.