“What are the best sources of protein?” is a question I hear regularly as a health coach — and for good reason. Protein plays an important role in maintaining muscle, supporting recovery, and helping you feel satisfied after meals.
While protein needs vary based on factors like age, activity level, and individual health goals, one simple place to start is focusing on high-quality protein sources and including protein throughout your day.
Animal proteins like meat, fish, eggs, and dairy are considered complete proteins because they provide all nine essential amino acids our bodies need from food.
Meat: When possible, choose minimally processed options. Grass-fed beef can provide more omega-3 fatty acids than conventionally raised beef. Limit processed meats such as bacon, salami, and many other deli meats, which can be high in sodium and may contain preservatives.
Fish and shellfish: Fish can be an excellent source of protein and heart-healthy omega-3 fatty acids. Salmon, sardines, rainbow trout, Atlantic mackerel, and mussels are nutrient-rich options generally lower in mercury. When buying canned tuna, look for lower-mercury varieties packed in water or olive oil.
Eggs: Eggs are a versatile source of complete protein and can easily be incorporated into breakfast, lunch or dinner. If available, consider pasture-raised eggs.
Dairy: Greek yogurt, cottage cheese, milk, and other dairy products can provide both protein and important nutrients such as calcium. Look for options with minimal added sugar and choose the type that best fits your individual needs.
Plant foods can make valuable contributions to your daily protein intake. Beans, lentils, nuts, seeds, and soy foods provide protein along with fiber, vitamins, minerals, and healthy fats.
Many plant proteins do not contain all nine essential amino acids in the same proportions as animal proteins, but eating a varied diet throughout the day can help provide what your body needs. Soy is one notable complete plant protein, with options including tofu, tempeh, edamame, and miso.
Rather than overcomplicating protein, focus first on quality, and try including a source of protein at each meal. Pair it with vegetables, fruits, whole grains, and healthy fats to create a balanced meal that helps keep you satisfied and supports your overall health.
Not sure which protein sources — or how much protein — are right for you? Your SENS Health Coach can help you build an approach around your goals, preferences, and lifestyle.