Your Ultimate Protein Guide: Sources and Portions

Written By Taylor McGee

If you're serious about building muscle, getting stronger, or just maintaining a healthy and balanced diet, there's one macronutrient you simply can't ignore—protein. From helping you recover after workouts to keeping you feeling full and satisfied, protein is a powerhouse when it comes to improving both your fitness and overall health.

This blog post will cover why protein is so important, how much you should aim for, and a breakdown of various protein sources and how much protein they provide per serving.

Let’s dive in!

Why Protein is Important

Protein is one of the three macronutrients your body needs to function optimally (the other two being carbohydrates and fats). But protein stands out for several reasons, particularly when it comes to fitness and body composition.

1. Muscle Growth and Repair

Protein is essential for muscle growth and repair. When you work out, particularly in strength training or resistance training, you create tiny tears in your muscle fibers. Protein helps to repair these tears and build your muscles back stronger. Without sufficient protein, your body won’t be able to rebuild muscle efficiently, which can lead to slow progress or even muscle loss.

2. Satiety and Weight Management

Protein is highly satiating, which means it helps you feel fuller for longer. This is especially useful if you’re trying to manage your weight or curb cravings. By incorporating protein into every meal, you're less likely to feel hungry between meals, making it easier to stick to your nutrition plan.

3. Metabolic Benefits

Protein has a thermic effect, meaning your body burns more calories digesting and processing protein compared to fats and carbohydrates. This can give your metabolism a small boost, which is especially beneficial if you’re aiming for fat loss or maintaining a healthy weight.

How Much Protein Should You Aim For?

The amount of protein you need depends on factors like your weight, activity level, and fitness goals. However, a good general guideline is to consume:

  • 1 gram of protein per pound of body weight.

    • For example, if you weigh 150 pounds, aim for 150 grams of protein per day.

  • Alternatively, aim for 30-40+ grams of protein per meal (for three main meals). This is an easy way to break down your protein intake across the day, ensuring you're getting enough at each sitting.

This may seem like a lot at first, but by selecting the right protein sources and understanding portion sizes, you can easily hit your daily goals.

Lean vs. Non-Lean Protein Sources

Not all protein sources are created equal. When selecting protein-rich foods, you’ll often come across two types: lean proteins and non-lean proteins. Understanding the difference between them is key to maximizing your nutrition while staying within your calorie and fat targets.

Lean Protein Sources:

  • Why they're important: Lean proteins are low in fat and calories, making them ideal for those who want to build muscle, lose fat, or simply maintain a healthy weight. They provide high-quality protein without adding extra fats, which means you get more bang for your buck—more protein with fewer calories.

  • Examples: Chicken breast, lean ground turkey, shrimp, egg whites, white fish (like cod or tilapia), and non-fat Greek yogurt.

Non-Lean Protein Sources:

  • What they offer: Non-lean proteins contain more fat, which can add extra calories to your meals. While fat isn’t inherently bad (your body needs healthy fats), consuming too much fat can make it harder to stay within your calorie goals, particularly if you’re aiming for fat loss.

  • Examples: Higher-fat cuts of beef, salmon, pork, and whole eggs.

In general, if you're focusing on building lean muscle while controlling calorie intake, you'll want to prioritize lean protein sources most of the time. But don't shy away from non-lean sources either—they're great in moderation and provide healthy fats and omega-3s (especially in the case of fatty fish like salmon).

Protein Sources and Portions: How Much Protein is in What?

Now, let’s get practical. Below is a list of popular protein sources, both lean and non-lean, along with their typical serving sizes and the amount of protein they provide. Use this as a guide to help you plan your meals and ensure you’re hitting your protein goals.

Protein Sources

  • Chicken Breast (Boneless, Skinless)

    • 4 oz = ~35 grams of protein

    • Chicken breast is a go-to lean protein source that’s low in fat and high in protein. Perfect for grilling, baking, or adding to salads.

  • Lean Ground Turkey (93% lean)

    • 4 oz = ~22 grams of protein

    • Lean ground turkey is versatile and works well in recipes like turkey burgers, chili, or stir-fries. Make sure to choose 93% lean or higher for the best balance of protein to fat.

  • Lean Ground Beef (93% lean, grass-fed)

    • 4 oz = ~24 grams of protein

    • Grass-fed beef tends to have slightly more omega-3s and less saturated fat than grain-fed beef. This leaner option gives you protein without excessive calories. Try it in a stir-fry or burger. 

  • Shrimp

    • 4 oz = ~24 grams of protein

    • Shrimp is very lean and high in protein. Plus, it’s quick to cook and can be used in various dishes, from salads to stir-fries.

  • Non-Fat Greek Yogurt

    • 1 cup = ~20 grams of protein

    • Non-fat Greek yogurt is an excellent protein source that also offers probiotics for gut health. It can be enjoyed as a snack, breakfast, or a smoothie ingredient. 

  • Whole Eggs

    • 1 large egg = ~6 grams of protein

    • Eggs are a great source of complete protein, meaning they contain all essential amino acids. The yolk contains healthy fats and important vitamins, so don’t skip it. 

  • Egg Whites

    • 3 egg whites = ~12 grams of protein

    • Egg whites are pure protein with zero fat. You can scramble them, add them to omelets, or use them in protein pancakes.

  • Salmon (Wild-Caught)

    • 4 oz = ~25 grams of protein

    • Salmon is higher in fat but loaded with omega-3 fatty acids, which are great for heart health. Include salmon in your meals for a delicious, protein-rich option. 

  • Tuna (Canned in Water)

    • 1 can (5 oz) = ~25 grams of protein

    • Tuna is lean and versatile. It’s great for quick meals or snacks and can be used in salads, wraps, or eaten straight from the can. 

  • Lean Pork Loin

    • 4 oz = ~24 grams of protein

    • Pork loin is a lean cut that’s rich in protein. It’s a great alternative to chicken or beef and works well roasted or grilled.

Plant-Based Protein Sources

For those following a plant-based diet or looking to add variety, there are several high-protein, plant-based options. While these often don’t contain as much protein per serving as animal sources, they can still help you meet your daily needs.

  • Tempeh

    • 4 oz = ~21 grams of protein

    • Made from fermented soybeans, tempeh is a great plant-based protein source that’s high in fiber and probiotics. Try it grilled or in stir-fries.

  • Lentils

    • 1 cup (cooked) = ~18 grams of protein

    • Lentils are high in protein and fiber, making them filling and nutritious. Use them in soups, salads, or as a side dish. 

  • Chickpeas (Garbanzo Beans)

    • 1 cup (cooked) = ~14 grams of protein

    • Chickpeas are a versatile legume packed with protein and fiber. Add them to salads, stews, or blend them into hummus.

  • Tofu (Firm)

    • 4 oz = ~10 grams of protein

    • Tofu is a plant-based protein source that’s also rich in calcium and iron. It’s highly versatile and can be used in stir-fries, soups, or grilled.

Final Thoughts on Protein

Getting enough protein is crucial for building and maintaining muscle, supporting recovery, and keeping you satisfied between meals. By focusing on lean protein sources, you can ensure you're getting the protein you need without consuming excessive calories or fats.

Start by aiming for 1 gram of protein per pound of body weight or 30-40+ grams of protein per meal, and use the portion guide above to help you hit your daily targets. With the right plan, you’ll find it’s easier than you think to get enough protein to support your fitness goals.

And remember, variety is key! Incorporating a mix of lean and non-lean proteins, along with plant-based options, keeps your meals interesting and ensures you get a wide range of nutrients.

For more healthy eating tips and recipe ideas, make sure to check out my Instagram where I share nutrition tips that fit your goals.

Fuel your body with the right protein, and you'll see the benefits both in and out of the gym!

Taylor McGee https://bewellbytaylor.com
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