Written and Presented by Olivia Farrow, RD, MHSc
Reviewed by Krista Kolodziejzyk, RD, MPH, MBA and Maria Dellanina, RDN
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So far, we’ve covered what protein is and how much you need. Now, let’s talk about where to find it. From beans to beef, tofu to tuna, there are plenty of ways to get the protein your body needs. In this post, we’ll break down types of protein-rich foods, the difference between plant and animal sources, and when supplements might come in handy.
A Quick Refresher: What Makes a Food High in Protein?
Proteins are made up of amino acids. Out of the 20 amino acids your body uses, 9 are considered essential, meaning your body can’t make them on its own, and you must get them from food.
Foods that contain all 9 essential amino acids in the right proportions are called complete proteins. Most animal-based foods fall into this category. But don’t worry: plant-based eaters can still get everything they need by eating a variety of foods throughout the day.
Plant-Based Protein: More Than Just Beans
You can absolutely meet your protein needs on a plant-based diet. In fact, including more plant proteins in your meals has some awesome perks:
✅ Lower in saturated fat (good for heart health)
✅ High in fiber (great for digestion)
✅ Often more affordable
✅ Environmentally friendly
✅ Associated with long-term health benefits
Common Plant Protein Sources:
- Legumes: Lentils, chickpeas, black beans
- Whole grains: Quinoa, oats, brown rice
- Nuts & seeds: Almonds, chia seeds, pumpkin seeds
- Soy products: Tofu, tempeh, edamame
🌱 Tip: Individual plant proteins might be lower in total protein per serving compared to animal sources, but combining different sources across the day easily adds up. You don’t need to “pair” them at every meal, just aim for variety.
Animal-Based Protein: Nutrient Dense and Convenient
Animal proteins are considered complete and pack a high amount of protein per serving, making it easier to meet your needs in smaller portions. They also offer key nutrients like:
- Vitamin B12
- Heme iron
- Zinc
- Calcium
Common Animal Protein Sources:
- Meat & poultry: Chicken, turkey, beef
- Fish & seafood: Salmon, tuna, shrimp
- Dairy: Milk, yogurt, cheese
- Eggs
While they’re nutrient-rich, some animal proteins can be higher in saturated fat and more expensive. That’s why a mix of plant and animal proteins often works best for health, budget, and flexibility.
How to Build a Protein-Rich Meal
Protein is just one part of a balanced meal. To create meals that are satisfying and support your energy, digestion, and muscle health, aim to include:
🥩 Protein – for muscle repair and satiety
🥦 Fiber-rich foods – like veggies, fruits, and whole grains
🍞 Carbohydrates – your body’s main fuel source
🥑 Healthy fats – for long-lasting energy, hormone support, and vitamin absorption
Simple Ways to Add More Protein:
- Add beans or lentils to soups, salads, or pastas
- Sprinkle nuts or seeds into oatmeal, yogurt, or smoothies
- Snack on Greek yogurt or cottage cheese
- Mix in eggs, tofu, fish, or lean meats to bowls, salads, or sandwiches
Protein Supplements: Do You Really Need Them?
For most people, whole food sources provide more than enough protein and offer bonus nutrients like fiber, vitamins, and minerals.
But protein supplements can be helpful in certain situations:
- Athletes or those with very high protein needs
- People with reduced appetites or chewing challenges
- Busy folks who need a quick, convenient option
What to Look for in a Supplement:
✅ A short, simple ingredient list
✅ At least 15–20g of protein per serving
✅ Third-party tested for quality
✅ Protein isolates (if you need high bioavailability)
Key Takeaways
- You can get protein from both plant and animal foods
- Eating a variety of protein sources ensures you get all essential amino acids
- Build meals with protein, fiber, healthy fats, and carbs for balance
- Supplements can be useful, but they’re not necessary for most people
The bottom line? Whether you’re team tofu or a fan of fish, there are many ways to meet your protein needs in a way that’s practical, nourishing, and fits your lifestyle.
