Protein is the building block of muscle BUT has many more benefits than that. NOT only is it the building block of muscle, but it also aids in repairing skin, hormones, and organs. It is essential for growth, especially for children.
In a 2014 study, a high-protein diet was shown to reduce body fat, increase satiety, and less hunger. The Recommended Dietary Allowance (RDA) for protein is a very modest 0.8 grams of protein per kilogram of body weight.
BUT health professionals feel more is essential to perform optimally. Here is a list of the Best Sources of Protein:
Highest Protein Food: Meat
All my meat eaters, where you at? Just kidding, Sort of. Is your mouth salivating yet? Below are some of the highest protein meat a girl or guy can ask for. Eating meat is probably one of the best ways to prevent nutrient deficiencies. So you all you workout beast! Eat Meat!
Let’s start with the basics. When you hear “high protein”. Chicken breasts always come into mind. It’s low in fat, you can practically put any sauce or spices to make it taste yummy and it’s low in calories. Protein (4 oz): 27gDo you like spice?
Check out my favorite seasoning it’s an awesome honey rub! Low in calories and delicious.
Not only is it tasty with just salt and pepper. It is packed with tons of L-Carnitine (fat burner), It has Glutathione which is an amazing antioxidant, and is filled with tons of vitamins! Protein (4 oz): 28g
I personally cannot do without steak sauce! Primal Kitchens line of sauces is to die for! and are made with amazing ingredients!
With high levels of iron, zinc, and vitamin B12. Lamb is another magnificent source of protein to keep your muscle and body fueled Out of all the proteins on this list Lamb by far is my favorite highest protein meat. Protein (4 oz): 28g
I don’t know about you but I LOVE yogurt sauce with my lamb and salad. I make my own yogurt sauce and use this awesome Spice Way blend! TASTE AMAZING!
When purchasing ground turkey always check to make sure to check the fat content. There are 99% lean, 93/7, etc. I tend to get 93/7 where 99% is way too dry. Turkey is filled with niacin, vitamin B6, and has anti-cancer properties. Gobble Gobble! Protein (3 oz.): 21g
Can you eat your food plain? I can honestly say NO. I love a good sauce! I always dip my turkey burgers in my favorite Marina Sauce by Yo Mama’s Foods. It is low sodium, NO SUGAR, and FRESH INGREDIENTS.
Pork is an excellent source of selenium, thiamin, and potassium just to name a few. Have a cramp? Consume some pork. Protein (4 oz.): 23.3g
Pork can get a little dry if you do not consume it right away. I like to marinate my pork loin in lemon and soy sauce for at least 12 hours. I then toss it in the air fryer!
Best Vegetarian Protein
Not everyone is a carnivore and I can respect that. The highest protein food you can consume is not just meat. Surprisingly some of the best sources of protein are consumed by vegetarians. Well, this can get complicated. There are different types of vegetarians. See Below:
Highest Protein Food: Vegetarian
• Lacto-vegetarian: Does not consume meat, fish, poultry, and eggs but allows dairy products.
• Lacto-ovo-vegetarian: Does not consume, fish and poultry but allows eggs and dairy products.
• Ovo-vegetarian: EDoes not consume, fish, poultry, and dairy products but allows eggs.
• Pescetarian: Does not consume meat and poultry but allows fish and sometimes eggs and dairy products.
• Flexitarian: A primarily vegetarian diet that includes meat, fish, or poultry occasionally.
Although this list may not be 100% dedicated to one particular vegetarian I think this can be a good place to start.
Whole eggs (not egg whites) are essential in my book. I have at least 3 a day but enough about me. Packed with healthy fats, antioxidants, and super high in protein. Eggs are one of my top choices for one of the best vegetarian proteins. Protein (1 large egg): 7g
Anyone that knows me knows I hate cooking. SO I use an egg cooker. Pop them suckers in and hit ON! You can boil, poach and even make an omelet!
To be safe let us go with a plant-based one. Protein powder is an easy way to get protein when you are 1. On the go or 2. In need of protein in general, you can always mix your protein with fruit, nut butter, carb products after the workout or just drink it plain. I tend to use almond milk or cashew milk the majority of the time. The brand I used is called Garden of Life, they are probably to me, one of the most superior in quality. Protein (1 Scoop): 22g
Cottage cheese is a tasty treat. I add nut butter to make it exciting. (Well to me it is) It is a great slow-digesting protein and is great before bed. Impeccable for heart health and high in folate this packs a 1,2 punch as one of the best vegetarian protein sources around. Protein (1 Cup): 25g
Still excited about this? Add one of my favorite nut butters to the mix!
Although similar to cottage cheese these little dairy products are different. Greek yogurt has a bit of a sour taste while cottage cheese well tastes like cheese. I know what you all are thinking, what benefits does Greek Yogurt have. Greek yogurt is filled with probiotics, has a good amount of B12, and is loaded with calcium. Protein(1 Cup) 17g.
Chocolate lover? One of my favorite things to add to Greek Yogurt is dark chocolate! Want to make it a tad sweeter? Add some Stevia :).
There are some days I need to consume something a bit lighter and I UNDERSTAND that some people may be on a calorie-restricted budget, Eggbeaters are one of the few foods that are the highest in protein and lowest in fat. You can pretty much add them to anything, I like to use flavor my egg beaters sometimes, or get flavored eggs. The benefits of egg beaters are that they are low in calories, low in carbs, and great for the waistline, Protein (1 Cup) 24g.
Muscle egg is one of the best alternatives to a shake if you need something different.
Can you see omega-3’s? Salmon has to be the king when it comes to essential fatty acids. I am pretty simple when it comes to salmon. I use a little, soy and lemon and then put it into the air fryer. I LOVE white rice but know when I am trying to stay lean it is not always an option. So I go with Cauliflower rice! Just mix with your salmon and you are good to go! Protein (4 oz) 24g.
Reaching your protein goals is very easy with a little planning. If you need a quick meal, things like shakes are always available. Although I would not rely on shakes they are always “nice to have”. So always remember that real food should always be a priority. If you have any questions or would like a custom plan, please contact me here.
Talk soon –
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