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Writer's pictureDr. Alex Berger

Quick Guide to Protein

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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