Quick Protein Intake Guide
Use this list to easily choose high-quality protein sources for a healthy diet:
Quick Protein Intake Guide
Use this list to easily choose high-quality protein sources for a healthy diet:
Animal Proteins (4-6oz)
Chicken/Turkey (Organic): Breasts, thighs, or ground – versatile and lean.
Fish: Fresh, canned, or smoked salmon, tuna, or sardines.
Eggs: Organic or free-range for a complete protein option.
Greek Yogurt/Cottage Cheese: High-protein dairy. Choose low-sugar options.
Deli Meat: Opt for simple ingredients (meat, water, salt).
Rotisserie Chicken: Convenient for salads and wraps.
Jerky/Chomps: Good for snacks; pair with berries to balance.
Meat/Pork: Ground beef and lean pork are good options too. Eat bacon only sporadically.
Plant-Based Proteins
Tofu: Absorbs flavors, great in stir-fries or baked.
Edamame: Steamed or added to dishes for a quick protein boost.
Nuts: Stick with raw or dry-roasted to avoid added oils. (1/4 cup per serving)
Protein Powders/Shakes: Choose high protein with fiber and low sugar (<5g).
Dairy-Free Yogurts: Almond, coconut, or soy-based. Add protein powder to increase protein content.
Snacks & On-the-Go Options
Canned Fish (Salmon/Tuna): Mix into salads or serve on whole-grain toast.
Protein Bars: High protein, some fiber, and low sugar (<5g).
Hard-Boiled Eggs: Great for meal prep and quick snacks.
This guide offers various protein sources to fit different preferences and dietary needs, helping you meet your nutritional goals easily.
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