Now how do I get protein? And how much do I need?

Protein can be found in a large variety of foods. It can be found in meat, poultry, seafood, eggs, and surprisingly nuts! However, not all foods in these groups contain protein. Kristina and I have compiled a list of protein rich foods in each category. 


  • beef
  • ham
  • lamb
  • pork


  • turkey
  • chicken
  • duck
  • goose


  • cod
  • catfish
  • flounder
  • haddock
  • halibut
  • herring
  • mackerel
  • salmon
  • sea bass
  • snapper
  • swordfish
  • trout
  • tuna
  • clams
  • crab
  • crayfish
  • lobster
  • mussels
  • octopus
  • oysters
  • scallops
  • squid (calamari)
  • shrimp
  • anchovies
  • clams
  • tuna
  • sardines


  • chicken/ duck eggs


  • walnuts
  • cashews
  • almonds
  • peanuts
  • pecans
  • hazelnuts
  • sunflower seeds

Now, some of these sources are healthier than others and some should only be eaten occasionally. (To learn more about this visit Nuts are also a great source of healthy fats!

With each meal, or eating, you should have one serving of protein. A serving size is about 2 eggs, the size of a deck of crds, the size of your palm, or in the case of nuts- it is a handful.