What is protein and why do I need it?

Protein is an essential nutrient that plays many roles in the body:

  • Builds healthy body tissue and maintains muscle mass
  • Serves as a source of energy
  • Keeps you feeling full and satisfied
  • Promotes a healthy immune system
  • Helps keep nails, skin and hair strong and healthy
  • What happens if I am not getting enough protein?

If you are not consuming enough protein daily, you may experience the following:

  • Loss of muscle
  • Thinning of hair
  • Brittle nails
  • Hunger throughout the day
  • Weight gain
  • Weakened immune system
  • Skin impairment

How do I make sure I am getting enough protein daily?

  • Eat at least 20 grams of protein at each meal (approximately 3-4 ounces)
  • Eat protein first at meals

Good Sources of Protein include:

Skinless Chicken
Ground Turkey (93% lean)
Ground Beef (90% lean)
Pork Tenderloin
Pork Chop (boneless)
Sirloin Steak

Eggs or Egg Beaters
Low-fat Cottage Cheese
Greek Yogurt (10g sugar or less)
Any Fish (not breaded)
Tuna packed in water
Shrimp (not breaded)

Mussels, clams, scallops
Lobster or Crab
Firm Tofu
Morning star Burgers
Chicken/Turkey Sausage
Turkey Bacon

Protein bars can be used as meal replacements if appropriate. Only have a protein bar if it can tide you over until your next meal. They can be a good option for days when you have little time to prepare a meal. Below are products we recommend, as they are high in protein and low in sugar:

    • Protein Bars:
      One Bar
      Quest Bar
      Built Bar
      Pure Protein