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Protein should be eaten at each meal.  It is a great source of energy and fuels your body.

Beef comes from cattle, and can be a great source of protein.   Beef has about 200 calories, 13g of fat and 22g of protein per 3oz for an 85% lean cut. The higher the amount of fat, the higher the calories in your beef will be.  Beef contains high amount of iron, and is also a great source of zinc. Beef can be cut into roasts, short ribs, steak and made into hamburger. Always try to get grass fed beef if you can, its fats are healthier than grain fed beef. 


Pork is the name for meat that comes from a pig.  Per 3oz, pork loin has about 200 calories, 12g of fat, and 23g of protein, making lean pork a great choice for any diet.  Regular bacon is a pork product.  Pork is a great source of vitamin C & B12, niacin, phosphorus, zinc, iron and selenium, but high in cholesterol. Depending on the cut, pork can contain varying amount of fat and calories. 


Chicken breast is one of the leanest and protein rich meats available. It contains about 150 calories and 30g of protein per 4oz piece, and only 4g of fat. Chicken contains high amounts of zinc, niacin, phosphorus, vitamin B6, and selenium.  Avoid fried chicken because it contains more fat. For a healthy \chicken dish, roast a whole chicken with vegetables, grill chicken breast,  saute it
in a little bit of coconut oil with vegetables, or add it to soups and salads. 



Turkey is another great source of protein.  It is a rich source of iron, zinc, phosphorus, potassium and B vitamins.  Turkey breast without the skin contains about 150 calories and 34g of protein per 4oz piece, and under 1g of fat.  Turkey can be enjoyed roasted in the oven with vegetables, on a sandwich, and even in soups.


Seafood can be some of the healthiest, leanest  proteins available. When choosing your fish, always try to get wild caught fish, as it contains the most nutrients.  The fatty fish, such as salmon, tuna, and sardines are the healthiest, and provide the greatest amount of omega-3 fatty acids and Vitamin D. Responsibly farmed  tilapia, haddock and cod are great choices as well. Fish may also lower your risk of heart attacks and strokes.  


Shellfish such as clams, oysters, mussels, scallops, shrimp, crab and lobster are great for your health because they are high in protein but low in saturated fat, and contain healthy omega-3 fatty acid. Anyone watching their cholesterol should stay away from shell fish, as they can be high in cholesterol. For the healthiest lean protein option, eat shellfish steamed, baked or grilled.  As alway, shellfish should be wild caught or responsibly farmed.


Eggs are an amazing source of high quality protein.  One whole egg contains 78 calories and about 6g of protein, most of which comes from the white.  Don't be afraid to eat the yolks, as they contain healthy fat and choline. Eggs are rich in selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.  Eggs can be fried in a pan, hard boiled, poached, or scrambled. 


Beans are a great, inexpensive source of plant-based protein.  Beans also contain complex carbs and fiber in addition to copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.  White bean have the most protein, followed by black, lima, garbanzo, pinto, kidney, and navy.  They can be thrown into soups, salads, burrito bowls, eaten as a side, or even put into wraps. They are also really, really cheap. 


Tofu is a great protein alternative for anyone who is on a vegan or vegetarian diet.  Tofu is a bean curd, which acts like a sponge and takes on the flavor of everything else in your recipe. Tofu is naturally gluten-free and low in calories. It also does not  contain any cholesterol and is a great source of iron, and calcium. Just 100 grams of tofu contains 8g of protein. Tofu can be used in stir fry, as a substitute for ricotta cheese, in soups, or in smoothies. Some people who are estrogen sensitive should not consume tofu.


Nuts are a great snack that are jam-packed with protein.  Nuts can also be high in fat, although they are a healthy, unsaturated fat.  Make sure you are eating them in moderation.  Some of the healthiest and most protein rich nuts include: almonds, pistachios, walnuts, macadamia and brazil nuts.  Be careful, because it is easy to go over in calories when snacking on nuts.  Different nuts and seeds contain different nutrients, so be sure to check the nuts and seeds section to find out which best suits your diet.


Protein powder is a great way to meet your daily protein needs without cooking a meal. Depending on the brand, one scoop of whey protein powder contains roughly 24g of protein, 120 calories, and 3g of carbs.  When choosing your powder, always look to make sure the carb and sugar content is low, around 3 or 4 grams.  After a workout, whey protein is more beneficial as it is a quick digesting protein.  Later in the day or before bed, casein is a good choice because it is a slow-releasing protein that will fuel your muscles throughout the night.  Protein powder also comes in plant based, or egg based.  Some great brands include Plant Fusion (pea protein) and Primal Fuel (whey protein isolate).


Dairy can be a great source of protein if you can tolerate the lactose in it.  Full-fat dairy should always be consumed in moderation  as it may stall your weight loss.  Probably the best source of dairy protein is unflavored greek yougurt.  Milk has approximately 8.3 grams of protein in a 1 cup serving, greek yougurt has 20 grams!  That is a huge difference. Remember, dairy also gives you calcium and
vitamin D.


Broccoli are green tree-like crisp vegetables that contain many health benefits.  It is packed with fiber, cancer-fighting antioxidants and many vitamins and minerals. It is high in Vitamin C, K, iron and potassium.  Broccoli is also higher in protein than most other vegetables, at about 2.6 grams of protein per cup.  Broccoli goes well with many different flavors.  It is best eaten raw or lightly steamed to keep all of its nutrients.


Brussel sprouts look and taste like mini cabbage. They are a great source of vitamin C, B1, B6, and K, as well as folate, manganese, fiber, choline, copper, potassium, phosphorus, and omega-3 fatty acids. They are good for heart health and can reduce your risk for cancer. One cup of brussel sprouts also contains about 3g of protein and only 38 calories. Brussel sprouts can be enjoyed boiled, roasted, grilled, or shaved raw in a salad.  


Quinoa grows from a plant in the goosefoot family. It has a natural coating that gives it a bitter flavor, which should be rinsed off before cooking. Quinoa is a complete protein, which means it contains all 9 of the essential amino acids, making it one of the most protein rich foods out there.  It contains tons of fiber, as well as lysine, iron, magnesium, manganese, and riboflavin.  One cup of quinoa contains 8 grams of protein and 39 grams of carbohydrates.  Quinoa can be used in place of rice in any dish, as well as a great hot breakfast cereal, or mixed with cooked veggies.


Ezekiel bread is one of the healthiest bread you can eat. Most breads  are made with refined wheat, but Ezekiel bread is made with sprouted grains and legumes, and contains no added sugar.  It is similar in taste to wheat bread, and it comes in a variety of flavors.  Ezekiel bread contains gluten, so it is not suitable for anyone on a gluten-free diet. It also contains amino acids, fiber, vitamins, and minerals, and about 4g of protein per 80 calorie slice.