ANIMAL-BASED PROTEIN SOURCES:

- Poultry (chicken/turkey)
- White fish and tuna
- Salmon
- Beef
- Eggs and egg whites
- Dairy (milk, yogurt & cottage cheese)

PLANT-BASED PROTEIN SOURCES:

- Seitan (wheat gluten)
- Tempeh (fermented soybeans)
- Soybeans
- Pure pea protein powder
- Lentils
- Almonds
Kidney, lima, black, pinto beans
- Chickpeas

Plant-based proteins are often incomplete in that they do not have all nine essential amino acids. Eating a variety of plants helps reduce the risk. Also, if following a plant-based plan, it is not necessary that every meal contain plant proteins providing all nine essential amino acids, as long as throughout the day you are consuming sources that provide them all.

MY GENERAL PROTEIN RECOMMENDATIONS

1. Consume protein-rich foods with each feeding.

2. For animal-based proteins, when you can, choose no added hormones, wild caught, pastured, grass fed, free range and organic.

3. As a percentage of total calories, during fat loss, shoot for 35-50%

4. Most people need a minimum of 100g of protein/day. Those building muscle and/or cutting fat will need 1g/lb of lean body mass/day OR Google what you'd weigh at a BMI of 25. Whatever that weight is in pounds, that amount of protein/day in grams is also usually good.

If you are being treated for a kidney condition speak to your physician before adding protein to your plan.

Maintain a minimum, daily water intake of 64oz.
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Individuals
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Corporate
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Nutrition for Gyms
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