Protein is a must. In fact, it’s vital for the proper functioning of your body. We always talk about how protein is essential for muscle growth and repair, but it’s also important part for every cell and body tissue, including bones, organs, hair, nails skin. 

Protein is an important nutritional element for molding your body into the shape you desire. Proteins are broken down by the body into amino acids, the “building blocks of life.” They repair and rebuild muscle tissues, grow hair and nails, create enzymes and hormones, and maintain the health of internal organs and blood.

Specifically, protein consists of 22 amino acids. Eight are “essential,” meaning that your body cannot manufacture them sufficiently or at all. It has to get them from the foods you eat. The others can be made by your body but are also found in food.

Just as important as how much protein you eat is when you eat your protein! The body doesn’t have a protein holding tank like it does for carbs, where it can get quick access whenever it needs. To ensure you have adequate protein, it’s best to split it up throughout the day. 

As a reminder, it’s important to have protein within 30 minutes of strength training, because that’s when your muscles are most receptive to assimilating amino acids and rebuilding the muscle. 

Think protein has to be chicken and eggs? Think again! Here are 13 top powerhouse protein options with plant-based alternatives included!  



Grass-fed meat – Rich in vitamins A and E, powerful antioxidants

Wild-caught fish – Salmon, tuna, anchovies, trout, bass, flounder, mackerel, and sardines

Cage-free eggs – super source of protein

Organic poultry – Chicken, turkey, and duck are all good protein options and contain a variety of beneficial nutrients

Bone broth – Healing compounds like collagen, glutamine, glycene, and proline that have the power to transform your health. Good for your joints!
Free-range organ meats – Liver is full of an array of B vitamins, vitamin A, selenium, and folate.


Greek yogurt 23g of protein per cup

Lentils – 4g of protein per 1/4 cup (cooked)

Beans (chickpeas, black beans)– 4g of protein per 1/4 cup

Cottage cheese – 14g of protein per 1/2 cup

Hemp seeds– 4g of protein per 1 Tbsp

Chia seeds– 3g of protein per 1 Tbsp

Hemp seeds– 5g of protein per 1/4 cup (shelled)

Green peas– 8g of protein per 1 cup

Almonds– 3g of protein per 1/2 oz