10 Protein-Packed Foods You Should Have in Your Kitchen

As an Integrative & Functional Medicine physician, I often emphasize the importance of clean, organic protein in a balanced diet. Protein is crucial for repairing tissues, supporting immune function, and maintaining muscle mass, especially as we age.

How much protein do you need in a day? You can read more about that in my ➡️ prior blog.

In more cases than not, my patients are not meeting their optimal levels of daily protein intake.

I find protein intake to be especially low in patients who:

• Are struggling to lose weight.

• Have chronic fatigue.

• Experience blood sugar dysregulation or have Type 2 Diabetes.

• Have low muscle mass or bone loss.

Helping patients restructure their daily food routine is a fundamental first step toward meeting their health and wellness goals. Often, this food restructuring starts with planning their proteins.

Having quality protein on hand makes protein planning easier.

Keep these ten protein sources stocked in your kitchen to ensure clean protein is ready for all of your meals.

1. Organic Chicken Breast

A classic choice for omnivores, organic chicken breast is a lean protein source that can be easily included in a variety of dishes. A 3.5-ounce serving contains about 31 grams of protein. Grill, bake or stir-fry it with a medley of organic vegetables for a nutrient-rich meal. Stock your freezer!

🐓 A 3.5-ounce serving contains about 31 grams of protein.

2. Protein Powders

Protein powders are a great option for those following a variety of diets. Blend it into smoothies or stir it into oatmeal for a quick protein boost.

🧋Two scoops of my Vegan Protein Shake Mixes contain 15 grams of protein, with 21 grams of protein in 2 scoops of my Whey Protein Shake mixes. Add a scoop of my Collagen Protein Powder for an additional 11 grams of protein.

3. Organic Eggs

Eggs are a protein powerhouse, with about 6 grams of protein per egg. Scrambled eggs with vegetables like spinach, tomatoes, and mushrooms make an easy meal or make vegetable egg bites ahead of time and pop them in the microwave.

🥚 One egg contains approximately 6 grams of protein.

4. Quinoa

Quinoa isn’t just a carb; it’s a complete protein. Cook quinoa in broth for added flavor. Combine it with beans or lentils to increase the protein content of your meal.

🍚 One cup of cooked quinoa offers about 8 grams of protein.

5. Beans

Beans are a superb plant-based protein source. They're packed with fiber and nutrients and are ideal for salads, soups, stews, or bean patties. Chickpea faux “egg” salad is one of my favorites!

🫘 Varieties like black beans, kidney beans, and chickpeas pack about 15 grams of protein per cup.6. Lentils

6. Lentils

Lentils are an excellent plant-based protein source. They're versatile and great in soups, salads, or as a side dish. I have substituted lentils for beef in tacos, and my family did not even know!

🥘 One cup of cooked lentils provides about 18 grams of protein.

7. Organic Tofu

Tofu is another versatile plant-based protein source. It's excellent in stir-fries, soups, or even as a scramble.

👩🏻‍🍳 Tofu has approximately 20 grams of protein per cup.

8. Wild-Caught Salmon

Salmon is not only a great source of protein but is also rich in omega-3 fatty acids. Bake, grill, or pan-sear it with a sprinkle of herbs.

🎏 Salmon contains about 19 grams of protein per 3-ounce serving.

9. Organic Nut Butters

Nut butter, such as almond or peanut butter, is great for snacking. Spread on an apple or add to smoothies.

🥜 Two tablespoons provide about 8 grams of protein.

10. Organic Cottage Cheese

Often overlooked, cottage cheese is a fantastic source of high-quality protein, making it an easy way to reach a 20-30 gram goal in a single meal. It's versatile too - enjoy it as a savory snack with freshly chopped herbs, or sweeten it with dark berries.

🍚 One cup of cottage cheese can contain about 28 grams of protein

Remember, the key to a healthy diet is variety and balance. Consult with a healthcare professional before making significant changes to your diet, especially if you have specific health conditions or dietary requirements. Eat well, stay healthy!

Are you ready for a fresh perspective on your health? As a board-certified Integrative & Functional Medicine physician, I can help you “think outside of the box” and dig deeper with a variety of laboratory testing to help uncover the underlying root causes of your symptoms and create a plan personalized for you that goes beyond the prescription pad to incorporate diet/lifestyle change, nutritional supplements, holistic therapies, health coaching and more! Contact us to schedule an appointment or learn more.