By Nichole Rich, PhD.

Raw beef ready for cuttingThere is a long-standing myth that protein is really only good for those that lift weights and want muscle.  If you’ve ever heard of someone being asked how much protein they have in their diet you may hear the response: “But I’m not trying to bulk up.”  One of the purposes of protein is to repair muscle and tissue after a workout, but because it is classified as a macronutrient, along with carbohydrates and fats, your body needs proteins to enable you to carry out the functions of your day, lose weight, and in some cases, assist your body in building lean muscle.

When working with clients that have hit a plateau in their journey to shed unwanted pounds, the monitoring of protein intake can be a great place to start.  So what are some good sources of protein and how much should you be having?  Lean proteins are the best place to start and there are always many great protein options to help you with your goals.   The serving size will depend on your goal and what you have already been doing.  Generally, two to three ounces in three of your meals can be a good place to start. White Fish – Particularly Cod and tilapia.  Not only are they your best protein choices, but they also serve to bring you a heart healthy option.

where to order lasix Chicken and Turkey – Stick with the lighter meat and remove the skin.  The fresher it is, the better.  Packaged and pre-cooked products contain a lot of sodium and other ingredients that can actually hinder your progress.

Beef – Select beef that is less than 10g of fat.  Grass-fed is always your best option.

Chicken eggs in the white plate on the white tableEgg Whites – Eggs are a great source of protein because they can be prepared in so many ways.

Cottage Cheese – Many people in the fitness world like to use cottage cheese as a protein source to enable them to get variety throughout the day.  It is important to be aware that sodium tends to be high in cottage cheese so just check that label before buying.

Greek Yogurt – Greek Yogurt has become a household staple.  Besides protein, you’ll also be getting your calcium.  Select a plain yogurt and add in your own fresh berries or cinnamon for taste.

For those looking to avoid meat, check out these other great options.

Beans, Peas, and Lentils – These foods contain a lot of fiber which is often lacking in a diet but are a great option for also helping you to get the protein you need while also helping you to feel full.

Tofu – Tofu is possibly the most popular form of protein for vegetarians.   This cubed piece of protein is very versatile and can be prepared in many different ways.  The taste?  It takes on whatever you decide to cook it with, leaving you many options.

Protein Powder – For people on the go, protein powder is always an option when looking to add protein into your plan.  The biggest downfall of some protein powders on the market is the added ingredients to make them taste good.  When trying to determine which one is a good option, look for one with undenatured protein.  This means that the protein did not go through any filtering or heat processing.

When making your next grocery list, be sure to add some or all of these protein sources to ensure that you’re getting the right proteins to reach your goals.

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