Alternative Protein Sources

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Is anyone else feeling tired of repetitive, basic protein sources like chicken, beef, and egg whites? Protein is such an important macronutrient for growth, repair, processes, and many other functions in the body, but let’s be honest, the same food over and over again gets so boring. The Academy of Nutrition and Dietetics recommends 0.8 grams of protein per kilogram of body weight a day for an average adult to maintain adequate protein status. If you’re an athlete or active individual, you need more than 0.8 grams of protein per kilogram of body weight to support your goals and needs. The recommendation for athletes, depending on the sport, is 1.2-2.2 grams of protein per kilogram of body weight per day. When it comes to weightlifting, bodybuilding, and simply being more active than the average person, I like to recommend a higher amount of protein and encourage you to evenly distribute your protein intake throughout the day. So below is a list of protein sources and ways to prepare them that are guaranteed to spice up your diet! 

Dairy: 
  • Chobani Greek Yogurt, Vanilla, Fat Free
    • Add your favorite toppings like berries, chia seeds, honey, coconut chips, dark chocolate chips, peanut butter, banana, granola, etc.
    • Not as bitter as other greek yogurts
  • Cottage Cheese, Low Fat/Fat Free
    • Good with fruit like peaches and pineapple
    • Simply add salt & pepper 
    • Hot sauce is good with it too
Soy: 
  • LightLife Original Tempeh
    • Amazing when sauteéd in coconut aminos and lemon juice. Add some veggies, hummus, and potatoes for a well balanced meal.
  • Nasoya Organic Tofu Extra Firm
    • Slice into cubes and squeeze all the water out before cooking. This will help it get crispy. Also good when fried/sauteeéd in coconut aminos, add veggies, potatoes, rice, etc.
    • Also good in the air fryer and oven!
  • MorningStar Farms Grillers Original Veggie Burger
    • I like to make a breakfast sandwich with these. I use Dave’s Killer Powerseed Bread, White American Cheese, and a fried egg. Add a tomato and lettuce for some color. 
  • LightLife Plant Based Ground Sausage Gimme Lean
    • This is SO good! You can fry it in a pan just like ground beef and make tacos or even make your own plant based burgers with it. It doesn’t need any extra seasoning at all.
Wheat Gluten:
  • Field Roast Vegan Apple Maple Breakfast Sausage
    • Warm it up in a pan and enjoy! Pair with eggs and toast.
    • You could also chop it up after cooking and add veggies and cheese.
Chickpea:
  • Banza Pasta
    • Amazing and so high in protein!
Fish: 
  • Salmon
    • I love salmon with rice or potatoes and lots of veggies! Top it with fresh lemons or lemon juice while baking in the oven for 15-20 minutes.
  • Tilapia
    • I cook this a lot like I do salmon.
  • Shrimp
    • Very diverse, you could do shrimp kebabs or even add it to your pasta!
Protein Bars/Shakes: 
  • Grab The Gold (Peanut Butter & Chocolate or Peanut Butter & Jelly)
  • NuGo Nutrition (tons of flavor options, vanilla yogurt is my favorite) 
  • 1st Phorm: chocolate crunch, chocolate mint cookie & salted caramel
  • You can also do protein shakes. I always mix my protein powder with almond milk or add it to my smoothies. Some of my favorite brands of protein powder include. 
    • Ghost
    • 1st Phorm
    • Jym

AB

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