Ever gone to the supermarket only to find out there are no eggs left? I have. With recent bird flu affecting supplies, eggs—our go-to protein—aren’t always available. But here’s some good news: you don’t need eggs (or even meat) to meet your protein needs!
And here’s a fun fact: did you know that in Chinese, the word for protein translates to “egg white source”? While eggs might seem essential, proteins are found in so many other foods. Whether you eat meat, are vegetarian, or somewhere in between, there are plenty of options to keep your body fueled and healthy.
Are You a Meat-Lover?
Here’s a list of great lean protein examples:
- Eggs: A single large egg contains about 6 grams of protein.
- Chicken and Turkey: Skinless poultry is a lean option with around 26 grams of protein per 3-ounce serving.
- Fish and Seafood: Salmon, tuna, and shrimp are excellent sources of protein, with omega-3s as an added bonus.
- Dairy Products: Milk, cheese, and yogurt are not only rich in protein but also calcium, which supports bone health.
- Beef and Pork: These are protein-rich but higher in fat. Opt for leaner cuts like tenderloin or sirloin to balance protein intake with heart health.
Looking for Plant-Based Protein Sources?
Top picks include:
- Legumes: Beans, lentils, and chickpeas are versatile and packed with protein (around 15 grams per cooked cup).
- Nuts and Seeds: Almonds, peanuts, chia seeds, and flaxseeds provide protein and healthy fats. For example, two tablespoons of peanut butter deliver about 8 grams of protein.
- Whole Grains: Quinoa, farro, and whole wheat bread aren’t just carbs—they’re also good sources of protein, with quinoa providing 8 grams per cup.
- Soy Products: Tofu, tempeh, and edamame are all complete plant proteins, with tofu offering about 10 grams of protein per half-cup.
Takeaways
Whether you’re dealing with an egg shortage or simply want to mix up your meals, there are plenty of protein sources to choose from. Animal-based proteins are efficient and nutrient-dense, while plant-based options offer variety and additional fiber. Talk to your dietitian to understand how much protein your body needs and discover the best options to suit your diet.