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


An essential step to eliminating fat is balancing your blood sugar. By emphasizing protein at each meal and limiting your non-veggie carb intake, you can step off the blood sugar roller coaster and OUTSMART FOOD CRAVINGS that sabotage your progress.

I’ve found that enjoying a slimdown smoothie in the morning after my workout helps whittle the waistline and keep blood sugar balanced.

The Kathy Smith Slimdown Smoothie includes… 

✅No sugar
✅ No gluten
✅No casein
✅No lactose
✅ Digestive enzymes that aid in easy absorption
✅ 20 grams of protein
✅ 8 Billion essential probiotics per serving
✅Whey from grass-fed New Zealand cows
✅No GMOs

Buy 3 bottles of protein powder  and get…
A FREE At-Home Workout 
Every Month For 1 Year

$270 Value
for ONLY $132!

With the new NEW KS MONTHLY you never need to say “I don’t know what workout to do,” or “I’m bored with my workout!”

I call it the T.N.T. Club because I like the image of “Toning ‘N Trimming” and taking your fitness to the next level as summer approaches. 

Members of the T.N.T. Club will receive one at-home workout each month…which means no shipping and INSTANT access.

At-home workouts…when you want, where you want! All you need to do is tie up your workout shoes and click play. 

The monthly selections include complete at-home workouts that range from 20-60 minutes…From barre to yoga…from HIIT to strength training…from walking to Pilates…and everything in-between. The list is endless!


Buy 3 bottles of protein powder  and get…
FREE At-Home Workout 
Every Month For 1 Year

$270 Value
for ONLY $132!