It has been suggested that proteins are the "king" nutrient as it is responsible for building and repairing.  While protein is an essential nutrient, you can still eat too much of it and it can cause you to gain weight, even the clean sources.  However, be advised that you don't necessarily have to eat protein only in order to lose weight.

Please keep in mind that none of these lists are all inclusive.

Select from these lean proteins most often (about 80% of the time):

  • boneless, skinless chicken breasts
  • fish (wild Atlantic salmon, haddock, sea bass, flounder, snapper tilapia, tuna steaks, crab)
  • egg whites
  • tofu
  • turkey breasts (baked, roasted or grilled without the skin)
  • extra lean ground sirloin
  • bison (buffalo)
  • low-fat and non-fat yogurt
  • veal
  • lamb
  • venison
  • canned white meat tuna (albacore)

Select from these proteins moderately (about 15% of the time):

  • whole eggs
  • turkey bacon
  • lean cuts of beef and pork (pork tenderloin, or lean pork chops)
  • low-fat, reduced fat, non-fat cottage cheese
  • raw, greenfed cheeses
  • nuts
  • nut butters
  • shrimp
  • turkey and canadian bacon

Select from these choices least often (about 5% of the time):

  • bacon
  • fried/breaded chicken and fish
  • bologna, pastrami and corned beef
  • ribs
  • sausage
  • turkey with the skin
  • untrimmed beef and pork
  • whole milk
  • whole milk cheeses
  • liver
  • ham
  • processed cheese
  • hot dogs
  • buffalo wings

Vegetarian choice selections:

Vegetarian Choices

  • Eggs & liquid egg whites
  • Cottage cheese
  • low-fat yogurt
  • low-fat cheese
  • low-fat milk
    milk-based protein powders: whey & casein
  • Egg-based protein powders

Vegan Choices

  • Fermented soy products, tempeh, natto, and miso
  • Non-fermented soy products (tofu, soymilk etc, pea and blends)
  • Nuts & nut butters
  • whole traditional grains (quinoa, amaranth, teff
    and buckwheat)
  • legumes: lentils, black beans, pinto beans etc.


                    .....Just a quick note from Velma:

If you choose to refrain from eating high quality animal foods and products and would rather incorporate a lifestyle of meatless eating, no worries!  You can still live a healthy, educated lifestyle just the same!

Just start with the links below with this excellent source of information whether you are a beginner or a seasoned vegetarian/vegan pro:

Start here!


 here, if you are on the go!

As always a rule of thumb; remember to start with high quality food first for the most desirable results: If it falls from a tree, grows out of the ground, roams or flies the earth it's yours. If it does not, put it back.

Back to Nutrition for Life Basics

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