I was asked on Twitter if I had a Protein Chart and first I went huh and then I said why don’t I do some research and compile a list for easy reference and in the process might give me some new ideas for my meal plan.
I found this list from Mark’s Daily Apple.
For you Meatatarians!
Grass-Fed Beef is rich in beneficial fatty acids that are missing from the factory-raised cattle
Organic Chicken is rich in EFAs (essential fatty acids) and is one of the most efficient, lean sources of protein available
Wild Salmon & Tuna Fish: desirable Omega-3-rich flesh
Organic, Plain, European (Greek) Yogurt: richer, fattier, more nutritious and lower in sugar. Known to be lower in lactose than plain yogurt but I have yet to try it on my non lactose friendly stomach
I also love Shrimp, Ground Turkey, Buffalo and Veal!
For you Vegetarians!
Tempeh is a healthy and a much better bet than heavily processed tofu or “mock meats” that are brimming with poor-quality modified proteins, sodium, chemicals and starchy fillers
Quinoa is a “complete protein” grain
Almonds and Almond Butter
I also love Chick Peas, Egg Whites (I’m allergic to the yolk) and other Beans (Legumes)!
I’m not a nutritionist so please see one if you need to get a certain amount of protein into your diet on a daily basis. This is also by no means a complete list but hopefully a nice list to inspire your menus.
And if you’re curious about vegan diets and how they get their protein my friend Joanne Gero has an amazing site called vibealive.ca. Check out this information about protein.
If you’re curious about how many grams of protein translate into calories, fitday.com is an awesome tool to track your daily food diary in.
12 thoughts on “What Protein Is On Your Plate?”
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I am pretty much a fish (salmon, tuna, talapia, halibut) guy myself. I don’t eat beef too much because it simply takes too long to process but fish and lean chicken are high in my diet.
I love preparing dishes with Tuna, you can cook a large diversity of dishes. However I am afraid about mass fishing especially in regions such as the Pacific Ocean. I only buy from sustainable fishing sources these days. Hopefully the popular movement will head in this direction so that next generations can relish outstanding Tuna dishes.
Totally agree Arminda. I try to avoid farmed fish and purchase wild fish that is in my organic stores. I then limit the amount I’m consuming so I don’t overload myself with mercury.