Top Protein Sources

Top Protein Sources

Do you consume enough PROTEIN on a daily basis?

Protein is a vital macro-nutrient, especially when trying to lose weight and/or gain lean muscle.

Below is a breakdown of some of the TOP protein sources, along with nutritional info to set you off in the right direction to achieving your daily protein needs! SAVE and use this as a reference.

  • EGGS – Whole or egg whites.Healthy fats, and many nutrients like vitamins A, D, E, choline, iron and folate. One egg (6g); 3 Tbsp egg whites (5g). 
  • FISH/SEAFOOD – High in protein + heart-healthy Omega 3 fats. Wild salmon, trout, cod, sardines, snapper, sole, shrimp, and scallops.3.5oz serving – Salmon (26g); Shrimp (24g). 
  • DAIRY (and alternatives) – Protein and calcium-packed! Cottage cheese, yogurt, milk, kefir, low-fat cheese. 1 cup skim milk (8.4g); cottage cheese (26g). 

    NON-DAIRY ALTERNATIVES – 1 cup oat milk (4g). 6-oz soy-milk yogurt (6g). 
  • PROTEIN POWDER – whey and vegan options. 1 scoop whey protein (25g); 1 scoop brown rice protein (24g).
  • VEGETABLES – Good source of protein, phytonutrients and antioxidant packed! Spinach, kale, broccoli, asparagus, mushrooms, sweet potato. 1 cup asparagus (3g); 1 cup broccoli (2.5g)
    Special mention – GREEN PEAS! Lit’ protein powerhouse gems 1 cup (8.6g). Contains antioxidant lutein – supports heart health by fighting cholesterol and preventing plaque buildup.
  • NUTS & SEEDS – peanuts, almonds, walnuts, hazelnuts, pistachios and cashews. Heart healthy source of Omega 3 fatty acids + helps blood vessels function properly by lowering LDL (bad) cholesterol, reducing risk of heart disease.2 Tbsp peanut butter (8g); 100g almonds (21g).

    SEEDS – chia, hemp, flax, sunflower, pumpkin seeds, superior plant source for iron and zinc. High in protein, seeds such as hemp are packed with an impressive – 3 Tbsp (10g);), while the nutritional crunch of pumpkin seeds delivers – 3 Tbsp (9g). 
  • LEGUMES – soybeans, lentils, chickpeas, split peas, kidney and lima beans. Wholesome amount of protein, high fiber, low in fat and glycemic index, legumes assists w/ digestion, weight management, lowering glucose and cholesterol in the blood.1 oz chickpeas(3g); ½ cup lentils (9g).
  • NUTRITIONAL YEAST – Deactivated form of yeast (won’t ferment or rise, like when baking bread). Sold in powder, granules and flakes; mimics a cheesy, nutty-like flavor. Complete-protein profile. Fat-free, low in sodium and calories + dairy-free, gluten-free. ½ cup (8g).
  • ANCIENT GRAINS – spelt, quinoa, millet and amaranth, contain high levels of protein + substantial amount of fiber, iron and zinc. 1 cup spelt (11g), I cup amaranth (9g). 
  • MEAT SUBSTITUTES – Soy-based foods; tofu and tempeh. Tofu has a neutral taste which can take on the flavor of many culinary ingredients. ½ cup (10g). Tempeh is made from fermented whole soybeans; strong, nutty flavor. ½ cup (15g).
    Soy/meat alternative – Seitan; made from wheat gluten. 3oz (20g).
  • POULTRY – Protein-dense and good source ofB vitamins and selenium. Chicken and turkey. 3oz skinless,chicken breast (26g); 3oz turkey breast (15g).
  • LEAN MEAT – High in protein, great source of iron and zinc. Lean cuts of beef, veal, lamb and pork. 4oz beef (29g); 4oz pork tenderloin (18g).

Sweet Potato Granola

Sweet Potato Granola

Enjoy this naturally sweetened, oil-free, crunchy granola in a bowl of milk, yogurt, over oatmeal, smoothies or straight-up, as is! Simple ingredients, easy to make and even easier to eat.

Delicious deets: ⤵️

3 cups old fashioned oats
1 1/2 cups nuts of choice (I used walnuts, pecans, almonds)
1 tsp cinnamon 
⅔ cup pure maple syrup
½ cup cooked, mashed sweet potato 
1 tsp vanilla extract
¼ tsp salt

Preheat oven at 300F. Mix dry ingredients in one bowl, wet ingredients in another. Pour wet mixture into dry, stir to combine. Spread onto baking sheet. Bake for 30 min (halfway, stir granola, bake for another 15 mins).


Green Pea & Avocado Soup

Green Pea & Avocado Soup

Simple, delicious and nutrient-packed! Quick and easy to prepare, this soup has few ingredients; natural, wholesome, real-food eating. This bowl o’ soup will be sure to warm the soul. Enjoy!

  • 4 avocados, peeled and pits removed
  • 1-1/4 cup frozen peas
  • 2 cloves garlic, minced
  • 1-3/4 cups vegetable broth
  • 1 teaspoon fresh ginger
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • Top with chopped parsley


  1. Add the avocados, peas, garlic and half the broth into a blender, blend until smooth or desired consistency. Scrape down the sides of the blender and process to ensure all is mixed well.
  2. Transfer the mixture to a large pan over medium heat. Add the remaining broth, ginger, black pepper and salt.
  3. Stir to combine, cook until heated through.
  4. Transfer the mixture to individual bowls and garnish with parsley

Add a side salad with a slice of whole-grain for a nice, light meal!

The 3 Most Important Habits To Get Fit & Healthy

The 3 Most Important Habits To Get Fit & Healthy

STRENGTH TRAINING – Load-bearing exercises with free-weights, machines and/or body weight actively stimulates the muscles to work harder; it forces them to adapt and grow stronger, developing muscle mass & stimulating bone growth!

DIET – Fuel your muscles for growth with nutrient-dense foods like whole grains, protein, veggies, fruits. Lean protein and carbs work together to build muscle and replenish energy stores. Aim for approximately 1 gram of protein per pound of body weight. Also, water should be your beverage of choice!

CONSISTENCY – Know your fitness objectives, have a game plan and STICK TO IT! Consistency is key to building strength and a toned physique, so be sure to establish a routine. It takes about 21 days to form a new habit, so dig deep, partner up with someone or hire a coach to keep you accountable. Either way, keep your head up, keep grindin’ and move forward with purpose!