Protein Sources

**Start your meal with protein in mind, then build the rest of your plate around it.

**Prioritize Protein the rest falls in place. 

Animal-Based Protein Sources (4 oz Portions)

  1. Chicken Breast (skinless, boneless)

    • Portion: 4 oz (113g)

    • Protein: 35g

    • Goal: One serving provides about one-third of the daily protein goal.

  2. Turkey Breast (skinless, boneless)

    • Portion: 4 oz (113g)

    • Protein: 33g

    • Goal: One serving provides about one-third of the daily protein goal.

  3. Lean Beef (sirloin or tenderloin)

    • Portion: 4 oz (113g)

    • Protein: 29g

    • Goal: One serving provides close to one-third of the daily protein goal.

  4. Salmon (wild-caught)

    • Portion: 4 oz (113g)

    • Protein: 29g

    • Goal: One serving provides close to one-third of the daily protein goal.

  5. Tuna (canned in water)

    • Portion: 4 oz (113g)

    • Protein: 27g

    • Goal: One serving gets you over a quarter of the daily protein goal.

  6. Eggs

    • Portion: 3 large eggs

    • Protein: 18g

    • Goal: Add some Greek yogurt or cottage cheese to reach around 30g per meal.

  7. Greek Yogurt (plain, non-fat)

    • Portion: 1 cup (240g)

    • Protein: 24g

    • Goal: Combine with nuts, seeds, or protein powder to hit around 30g per meal.

  8. Cottage Cheese (low-fat)

    • Portion: 1 cup (226g)

    • Protein: 28g

    • Goal: One serving provides almost one-third of your daily goal.

  9. Shrimp

    • Portion: 4 oz (113g)

    • Protein: 27g

    • Goal: One serving gets you over a quarter of your daily protein goal.

  10. Pork Tenderloin

    • Portion: 4 oz (113g)

    • Protein: 29g

    • Goal: Close to one-third of your daily protein goal.

Vegetarian Protein Sources (4 oz Portions Where Applicable)

  1. Tempeh

    • Portion: 4 oz (113g)

    • Protein: 20g

    • Goal: Combine with another plant-based protein (like quinoa or seeds) for a 30g protein meal.

  2. Tofu (firm)

    • Portion: 4 oz (113g)

    • Protein: 14g

    • Goal: Pair with quinoa, lentils, or edamame for around 30g per meal.

  3. Seitan

    • Portion: 4 oz (113g)

    • Protein: 28g

    • Goal: One serving provides almost one-third of your daily protein goal.

  4. Edamame (cooked)

    • Portion: 1 cup (170g)

    • Protein: 16g

    • Goal: Combine with another source like quinoa or tempeh to reach 30g.

  5. Greek Yogurt (full fat, vegetarian)

    • Portion: 1 cup (240g)

    • Protein: 24g

    • Goal: Combine with seeds or nuts to hit 30g of protein per meal.

Vegan Protein Sources (4 oz Portions Where Applicable)

  1. Arbonne Vegan Protein Powder

    • Portion: 2 scoops (30g)

    • Protein: 20g

    • Goal: Great to use as a shake or in recipes to help reach your protein target.

  2. Lentils (cooked)

    • Portion: 1½ cup (297g)

    • Protein: 27g

    • Goal: One serving provides over a quarter of the daily protein goal.

  3. Chickpeas (cooked)

    • Portion: 1½ cup (246g)

    • Protein: 21g

    • Goal: Pair with a whole grain like quinoa or add some seeds to reach 30g.

  4. Black Beans (cooked)

    • Portion: 1½ cup (258g)

    • Protein: 22g

    • Goal: Combine with rice or quinoa to hit 30g per meal.

  5. Kidney Beans (cooked)

    • Portion: 1½ cup (266g)

    • Protein: 20g

    • Goal: Add a grain or another plant-based source to hit your target.

  6. Peanut Butter (natural)

    • Portion: 3 tablespoons (48g)

    • Protein: 12g

    • Goal: Pair with a protein shake or Greek yogurt to reach your 30g target.

  7. Hemp Seeds

    • Portion: 4 tablespoons (40g)

    • Protein: 14g

    • Goal: Sprinkle on salads or mix into smoothies to boost protein intake.

  8. Nutritional Yeast

    • Portion: 3 tablespoons (23g)

    • Protein: 12g

    • Goal: Add to meals or snacks for extra protein but combine with other sources to reach your goal.