Save this list for next time you’re looking for protein variety!
ANIMAL PROTEIN SOURCES
- beef – whole cuts, ground, jerky
- chicken + turkey – whole cuts, wings, ground
- pork – whole cuts, ground
- ham, Canadian bacon
- beef, pork or poultry sticks + jerky
- wild game meats – whole cuts, ground, jerky
- fish + seafood – canned, fresh, frozen
- eggs + egg whites
- dairy or egg based protein powder
- Greek yogurt
- Greek style kefir
- cottage cheese
VEGETARIAN PROTEIN SOURCES
- fish + seafood – canned, fresh, frozen
- eggs + egg whites
- egg, rice, pea, soy, hemp protein powder
- Greek yogurt, Greek style kefir, cottage cheese
- cheese
- nuts + seeds, nut + seed butters
- beans, lentils, peas + products made from these
- edamame, tofu, tempeh
- nutritional yeast
- whole grains: quinoa, wild rice, oats, barley, couscous, millet, kamut
- meat alternative products: Quorn, Gardein, Impossible Foods, Field Roast + Beyond Meat
VEGAN PROTEIN SOURCES
- rice, pea, soy, hemp protein powder
- nuts + seeds, nut + seed butters
- beans, lentils, peas
- products made from beans, lentils, peas
- edamame, tofu, tempeh
- nutritional yeast
- whole grains: quinoa, wild rice, oats, barley, couscous, millet, kamut
- meat alternative products: Quorn, Gardein, Impossible Foods, Field Roast + Beyond Meat
HIGH PROTEIN SWAPS
- regular milk and yogurt for Greek style, Icelandic style or Skyr, Quark, Fairlife brands
- regular tortillas and wraps for Joseph’s, Flatout, P28 brands
- regular wheat pasta for chickpea, lentil or edamame pasta, black bean spaghetti
- regular ice cream for Halo Top, Enlightened, Arctic Zero brands
- chips for roasted chickpea snacks like Bada Bean Bada Boom, Hippeas, Biena brands
- regular crackers for pork rinds
- granola bars for Quest, Naked, Vital Proteins, Aloha, Think, Epic, Clif Builder, Built protein bars (each have at least 15 g protein)
- wheat or white bread for Dave’s Killer Bread, Sola, Julian Bakery, Angelic Bakehouse, Ezekial brands
- regular cereal for Love Grown, Magic Spoon, Kashi Go, Kay’s Natural, Catalina Crunch brands
Here are some more tips for hitting that protein target:
>> Have a source of protein each time you eat. When you’re meal planning, think about this macro first and don’t let one meal go by without a hearty serving.
>> Increase the portion size of your protein foods first. In other words, before you go trying to add a ton of new food items to your routine, start by simply increasing the typical portion size of your protein-heavy foods in your meals.
>> Lean on protein powder if you need to. Cost, convenience, portability are just a few reasons why adding a protein powder could help you eat to your needs on a more regular basis.
>> Include more plant-based protein foods for variety. Beans lentils, peas, whole grains, nuts and seeds can add flavor and texture as well as vitamins and minerals ALL while providing a protein boost to meals.
