What’s the best source of protein?
The one you’ll actually eat.
Have a wonderful day…
…just kidding 😄
But honestly, it really should be that simple.
As a coach, one of the biggest challenges I see—especially with athletes trying to lose weight, change body composition, or build muscle—is getting them to consistently eat enough protein.
If you’re eating too many carbs, increasing protein often helps reduce hunger and naturally balances things out.
If you don’t know what to eat, start with protein first, then build the rest of your meal around it.
If your goal is to build muscle while losing fat, higher protein intake is one of the most effective tools you can use.
So when people ask, “What protein should I eat?” my answer is usually:
The one you’ll consistently eat.
That said, I know that’s not the most satisfying answer—so here’s a simple breakdown to help guide your choices.
Best Vegan Sources of Protein
- Pea/Rice protein supplements
- Legumes (beans, lentils, etc.)
With a vegan diet, getting enough protein purely from whole foods can be challenging. While legumes, nuts, and plant-based alternatives do contain protein, they often come packaged with higher amounts of carbs, fats, or sodium.
In many cases, it becomes difficult to consistently hit higher protein targets without supplementation.
From experience, vegan athletes often benefit from adding a protein supplement to help bridge the gap and avoid plateaus.
Best Vegetarian Sources of Protein
- Eggs
- Milk and dairy products
- Whey protein
- Cheese
Dairy and eggs make it significantly easier to hit protein targets. Whey protein can be useful, but it’s best used as a supplement—not the foundation of your diet.
Focus on whole food sources like:
- Cottage cheese
- Milk
- Greek yogurt
- Eggs
Then round out your meals with other nutrient-dense foods.
Best Pescetarian Sources of Protein
- Low-mercury fish (salmon is a standout)
- Shellfish (shrimp, scallops)
Pescetarian diets generally provide plenty of access to high-quality protein sources through whole foods.
For example, scallops can provide ~20–30g of protein per serving, making them an excellent option.
One thing to be mindful of is mercury intake—certain fish (like tuna) should be consumed in moderation over time.
Best Protein Sources for Everyone Else
- Chicken
- Beef (sirloin, lean cuts)
- Turkey
- Bison
Chicken is especially popular because it’s affordable, lean, and widely available—making it a go-to staple for many athletes and students.
The key here is variety. Rotate your protein sources when possible, and take advantage of the accessibility of high-protein whole foods.
Final Takeaway
Protein can feel complicated, but it doesn’t have to be.
- Prioritize foods with a high protein-to-calorie ratio
- Read nutrition labels when possible
- Build meals around protein first
- Don’t overcomplicate your entire diet around a single food
And no… don’t make your entire diet tuna.
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro