Choosing your protein source: Your guide to high-value meals

Ever feel like you’re trying to hit a moving target with your meals? You know you need protein, but how much, and what kind? Let's simplify things.

We have spoken of the goal to get at least 30 grams of protein per meal. It’s the sweet spot for feeling full, keeping your energy steady, and supporting your muscles.

But not all proteins are created equal. Choosing the right types of proteins ensures the biggest payoff. We’re looking for protein sources that give you a lot of those muscle-building nutrients without a lot of extra calories.

The A-Team: Complete Proteins

Proteins are made of tiny building blocks called amino acids. Your body needs a full set of these to do its best work. When a protein source has all the essential amino acids, we call it a "complete protein." Most animal proteins are complete, which makes them easy go-to choices.

The Heavy Hitters: Lean Animal Proteins

• Chicken and Turkey Breast: These are the ultimate all-stars. They're incredibly lean, versatile, and a 4-ounce (113 gram) serving can easily get you to that 30-gram mark. I also love how versatile these are; they can be added to any dish to meet your protein requirements. Turn chicken or turkey breasts into a wrap, a salad, a soup or just a healthy snack option to keep in the fridge. You will always find cooked chicken breast in my fridge.

  
  

• Fish: You can't go wrong with fish. Tuna and cod are lean options, while salmon and mackerel are great for a protein boost along with healthy omega-3 fats. A tin of tuna makes an excellent and quick meal at lunch, and a tin gets you to 31 grams of protein. These are a great pantry staple.

  
  

• Lean Ground Beef: Great for stir-fries to tacos. Choose a high-percentage lean cut (like 5%) to keep fat content low. Pre-prepare and have on hand for easy weekly meals.

  
  

• Eggs: You might be surprised to know that a single egg only contains about 6 grams of protein. So while they are a good source of protein you would need to eat almost 5 eggs to get to your protein goal per meal of 30 grams. Use them to add a quick protein boost to any meal or as an accompaniment to any meal.

  
  

• Greek Yogurt and Cottage Cheese: These are surprisingly packed with protein and are perfect for a quick breakfast or snack. They’re a simple way to add 15-20 grams of protein in a single serving.

  
  

  

  Choosing the right types of proteins ensures the biggest payoff. We’re looking for protein sources that give you a lot of those muscle-building nutrients without a lot of extra calories.

A Quick Note on Plant Proteins

For plant-based options, you can still get a full set of amino acids by combining different sources throughout the day. While they may require a bit more planning, options like lentils, beans, edamame, and tofu are great choices.

Choosing your protein source doesn’t have to be complicated. By focusing on these high-value options, you can make sure every meal is a winner that gets you closer to your health goals.

Download my free protein "cheat-sheet" here to take the guess work out of making protein the focus of every meal.