My Favorite Sources of Protein


I've been seeing a lot of the same question circling the internet: How can I get more protein into my diet?!

Since I started weight lifting 2 years ago, my body composition has changed completely—from skinny-fat to skinny-muscle. I need to fuel myself with enough protein to maintain the muscle mass I am building in the gym.

Research suggests different strategies for how much you should have per day, from 0.8 grams per body weight to 1.2 grams per body weight. Some research even suggests your protein intake is relative to your height. Right now I am eating 150 grams of protein per day and I am 56 kilograms / 123 pounds. A year ago, hitting that much protein would've been daunting but now I find it a breeze. You don't have to eat chicken with chicken, and maybe a side of chicken. There are other options!

Here's what I eat to get protein: 

Fat-free Greek yogurt*

I want to include this because it is a fantastic source of protein and fat-free. If you add berries, syrup (like Walden Farms' low-calorie pancake syrup), and even mix in protein powder, this is a fantastic option. *Unfortunately, I've discovered that greek yogurt does not sit well with my stomach. Damn... 


Chicken breast

Maybe it's from overexposure, but I freakin' love chicken breast. Yeah, with ketchup. Almost always with some ketchup. I find that marinating chicken in soy sauce, salt, pepper, and ginger for a few hours in the fridge makes a huge difference when you bake it. Recipe ideas here.

Turkey Breast

Recipe ideas here

White fish

Cod, haddock, halibut, tuna. My favorite easy cod recipe that's easy AF here.


Drizzle some soy sauce on these suckers and enjoy with noodles or in a salad. 


Egg Whites

You can make omelettes with chopped veggies or you can use use egg whites to make protein pancakes or protein mug cakes

Protein Powder smoothie bowls

Pick a protein powder that has less than 5 grams of carbs and fat per serving. I love Vega protein powder — 25 grams of protein, 2 carb, 2 fat per serving. I mix this with frozen berries and water or unsweetened almond milk and spinach. It's delicious! 


For even more protein ideas, check out my blog post on how to eat more protein here. Let me know in the comments what your favorite sources of protein are!