Protein is found in a variety of animal-based and plant-based foods. Animal-based sources of protein include meat, poultry, fish, eggs, and dairy products. Plant-based sources of protein include legumes, vegetables, nuts, seeds, and some grains.

Protein quality is determined by its amino acid composition and its bioavailability, which refers to the body’s ability to digest and absorb the protein. Animal-based sources of protein, such as meat, fish, eggs, and dairy products, are considered high-quality sources of protein as they provide all the essential amino acids in the right proportions and are highly bioavailable.

Plant-based sources of protein, on the other hand, may be incomplete or lower in some essential amino acids and may be less bioavailable. However, combining different plant-based sources of protein, such as beans and rice, can provide a complete amino acid profile.

How Much Protein?

Proteins should consist anywhere from 30%-40% of your diet. Research has shown that the optimal range of protein intake is 0.8g – 1.5g protein per kg of body weight. 0.8g is for the less active person and 1.5g for high level athletes. On average, I like to recommend 1.0g protein per kg of body weight.

It is important to note that excessive protein intake may have adverse health effects, including an increased risk of kidney damage, dehydration, and nutrient imbalances.

Recommended Intake

• Example based on 200lbs individual*
• 1 gram of protein = 4 calories
• Based off 1.0g protein per kg of body weight
• 200lbs / 2.2 (kg per pound) = 91kg (body weight in kg)
• Depending on activity level, multiply body weight in kg by .8g – 1.5g protein to determine number of grams of protein to eat daily
• 91 x 1 = 91grams
• 91g x 4 calories per gram = 364 calories daily

*See Carbohydrate page for calculations to determine your intake.

What Protein to Eat

• Animal and fish proteins (serving size about size of palm)
• Grass feed beef (general rule: 1oz = 6-7g of protein)
  • Hamburger: 6oz = 36g protein
  • Lean Steak: 6oz = 42g protein
• Chicken: Anti-biotic free/hormone free, free range chicken
  • Depends on density of chicken: 1oz = 6-8g protein
• Wild Alaskan salmon (not farm raised)
  • Read labels to determine amount of protein
• Other fish and shellfish including: herring, mackerel, albacore tuna, whitefish, bass, mussels, oysters, bluefish, smelt, swordfish, trout, sardines, scallops.
  • Read labels to determine amount of protein
• Lean meats like deer and boar
  • Read labels to determine amount of protein
• Lamb chops
  • Read labels to determine amount of protein

Other Protein Sources

• Eggs
• Almonds
• Walnuts
• Cashews
• Sunflower seeds
• Chia seeds
• Flaxseeds
• Broccoli
• Spinach
• Brussels sprouts

The Benefits of Organ Meats

We encourage the consumption of organ meats as part of a healthy and balanced diet, though most individuals have trouble with this concept. Organ meats are some of the most nutrient-dense foods available, and are rich in important nutrients such as vitamin A, vitamin K2, B vitamins, iron, zinc, and copper. They are also a good source of high-quality protein, and may be particularly beneficial for individuals who are looking to increase their protein intake.

Organ meats have been shown to have a range of health benefits, including improved immune function, better blood sugar control, and reduced inflammation in the body. Additionally, some research suggests that consuming organ meats may be protective against certain diseases, such as cancer and heart disease.

The best sources of organ meats include liver, heart, kidneys, and brain. It is generally recommended to choose organ meats from grass-fed, pasture-raised animals, as these meats are higher in key nutrients such as omega-3 fatty acids and CLA.

The best methods of preparation for organ meats depend on the type of meat being used. For example, liver can be pan-fried, roasted, or added to ground beef to make burgers. Heart can be braised, grilled, or roasted, while kidneys are often sautéed or grilled. It is important to cook organ meats thoroughly to avoid the risk of foodborne illness.