Jaime, RD’s Top 5 Protein Sources

"So Jaime, what do you eat?"

Ha, as a dietitian I'm asked that ALL the time.

I get it, it comes with the territory and I'm happy to oblige.

Most recently, I had a client ask me about protein ...

"Jaime, what are the top protein sources you use in a given week?"

I LOVE this question, mainly because I LOVE talking about protein and how getting an adequate daily amount of it is critical to help maintain/increase one's skeletal muscle mass.

Anything I can do to spread the good word of protein, I'm in.

So, here we go ... here are my personal top 5 protein sources PLUS a little tip at the end that I use to help make sure I get my protein in each and every day throughout the week.

#1 GROUND BEEF OR BISON

Yes, I am a dietitian and I eat red meat! I don't overdo it, but I like it and I use quality red meat regularly. Not only is the protein content high, but the mineral content as well.

2. EGGS

No surprise here, eggs are simple and a high-quality protein source. Whenever possible, I personally go with organic, pasture-raised, and I use eggs in multiple ways, multiple times throughout my typical week. (And yes, I like the yolks too, not just the whites!)

3. WHEY

Sometimes whey is frowned upon for being a "lesser" protein source. In essence though, it is one of the most bioavailable protein sources we can consume. I try to focus on real food options for my daily protein, but I will use whey whenever needed to supplement my protein content when I may be a little low for the day.

4.YOGURT

Wow, talk about options. Head to a grocery store and look at the yogurt section. Overwhelming. My focus with yogurt are the high-quality brands that offer me high protein counts. A couple of examples include Siggi's and Icelandic Provisions.

5. SALMON

Love it. So tasty. High protein content but also an added bonus of Omega-3 fatty acids. Mercury content is always a concern with fish, but salmon is generally one of the types with lower levels.

Honorable Mentions: TOFU

Plant-based option that I like because it is easy to throw on a quick salad or stir fry as needed. As you can see from my preferred list above though, I am not a vegetarian or vegan (even though for some reason many people think I am, just because I am a dietitian) and prefer animal proteins.

Now, as promised, a final tip that I personally use consistently week to week ...

While some like to MEAL prep on Sundays, I focus on PROTEIN prep.

Yep, I'll prep my salmon, beef, bison or whatever protein I'm feeling for that week, at least for my lunches and sometimes my dinners too if I know ahead of time that I'm going to be on the go a lot during the week.

Why don't I waste much time prepping full meals?

Because when it comes to veggies, fats, fruits, carbs, I feel there are a lot of quick and easy options I can grab on the go.

Quick protein sources can be much more of a challenge though. As long as I have it prepped and ready to go for the week, everything else can be filled in rather quickly and easily.

I can't tell you how much time having my protein prepped saves me in a given week, while ensuring that I am hitting adequate protein levels to support my skeletal muscle mass goal and overall health.

Hope this bit of PROTEIN advice helps get or keep you on track for YOUR own skeletal muscle mass needs.

As always,

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

Jaime Rothermich
RD, CSSD, LD, PPSC*KB, CSCS
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