The 5 Essential Food Sources You NEED in Your Diet: Part 2 – Protein
In our journey to build a diet that fuels health and longevity, we’ve already covered fibre—the key to gut health and digestion. Now, let’s dive into the next essential food source: Protein.
Protein is one of the three macronutrients (alongside carbohydrates and fats), but unlike the others, it plays a structuraland functional role in every single cell of your body. It’s not just for athletes—protein is essential for muscle maintenance, metabolic health, immune function, and even satiety.
Most people, especially women, aren’t eating enough protein. If you’re feeling constantly hungry, struggling with muscle loss, or experiencing fatigue, you may need to prioritize this powerhouse nutrient.
“As people get older, their bodies begin to slow down their ability to break down foods and absorb nutrients,” says Jacqueline Boff, Ph.D., M.B.A., research scientist. "That's why making sure adults are eating regular meals with 25-30 grams of protein and that are well-balanced can make a big impact on living a healthier, more active life."
For reference, as a 5’7", 120lb female, I personally aim for around 30g of protein per meal to maintain muscle mass, support my metabolism, and keep my body fueled. Muscle is our metabolic armor—and without enough protein, we risk losing it.
Pulled pork shoulder, cooked and kept in the fridge is a versatile meal ingredient.
The Best Sources of Protein for a Whole Food Diet
Not all protein is created equal. The quality of your protein depends on how the animal was raised or how the plant was grown. Instead of factory-farmed meats or highly processed protein isolates, prioritize whole, nutrient-dense sources.
Animal-Based Protein Sources (More bioavailable and complete protein sources)
Pasture-Raised Eggs (6g protein per egg)
Grass-Fed Beef (25g protein per ¼ lb serving)
Pasture-Raised Chicken Breast (25-30g protein per serving)
Wild-Caught Salmon (22g protein per 3.5oz serving)
Bone Broth (Varies, but can be boosted with added collagen)
Raw Dairy (Milk, Cheese, Kefir) (8g protein per cup of milk, ~7g per oz of cheese)
Organ Meats (Liver, Heart, Kidney) (Varies but incredibly nutrient-dense)
Plant-Based Protein Sources (For those who include plants in their diet, but note that plant proteins are often lower in certain amino acids, making them incomplete unless paired correctly.)
Lentils (18g protein per cup, cooked)
Black Beans & Chickpeas (15g protein per cup, cooked)
Chia Seeds (5g protein per 2 tbsp)
Hemp Seeds (9g protein per 3 tbsp)
Pumpkin Seeds (8g protein per oz)
Fermented Soy (Tempeh, Miso, Natto) (16-20g protein per 3.5oz tempeh)
How to Get Enough Protein in Your Diet
The key to getting enough protein is intentional meal planning. Knowing the protein content of different foods will help you build well-balanced meals that keep you full, support muscle maintenance, and optimize health.
✅ Start your day with eggs instead of cereal or toast (2 eggs = 12g protein)
✅ Include a quality protein source in every meal (e.g., grass-fed beef, chicken, fish)
✅ Snack on protein-rich foods (e.g., cheese, nuts, Greek yogurt)
✅ If using protein powders, choose clean options with just one or two ingredients and no added sugars
✅ Batch cook meats, beans, and lentils to have on hand for easy meals
The Bottom Line: Prioritize High-Quality, Whole Food Proteins
Protein is critical for optimal health, and most people aren’t eating enough of it. The source of your protein matters—pasture-raised, grass-fed, and wild-caught options provide superior nutrition while avoiding harmful additives, antibiotics, and unhealthy fats.
By choosing farm-to-table, naturally raised proteins, you’re not only nourishing your body but also supporting better farming practices and a more sustainable food system.
Stay tuned for Part 3, where we dive into the power of Omega-3s and why they are critical for reducing inflammation, supporting brain function, and promoting heart health!
