A Guide to Protein

Written By John Murie

You’ve likely heard about the importance of protein for athletes and gym-goers, but when you see how much is recommended for an active person, meeting that goal can feel daunting—especially when aiming for quality sources. When it comes to fueling your body and building strength, not all protein sources are created equal. 

Just because a label claims a product is high in protein doesn’t automatically make it a good or high-quality source. 

Many of these foods (especially processed foods) are much higher in calories, so even if they provide a decent amount of protein per serving, its usually at the cost of a caloric surplus.

What Makes a "Good" Protein Source?

A quality protein source typically has a:

  • High protein-to-calorie ratio

  • Complete amino acid profile 

  • Easily digestible 

  • Low in added sugars or unnecessary fats

  • Minimally processed 

When you focus on quality protein, you’re not just looking at how much protein you get per serving, but where it’s coming from and what else is in it.

Protein Sources to Prioritize

Here are some protein-rich foods that deliver the most value without unnecessary additives:

Eggs/ Egg Whites

  • 5.5g protein per 50g of egg whites, or  5-8g protein per whole egg (depending on size)

  • Great for volume eating and lots of nutrients

 Lean Meats

  • Chicken breast, turkey, lean cuts of beef or pork

  • ~22–28g of protein per 4 oz serving

  • Protein that can easily absorb and a wide spread of amino acids 

 Seafood

  • Tuna, cod, shrimp, salmon

  • ~20–25g protein per 4 oz serving

  • Easy to digest, high in micronutrients like B12, iodine, and omega-3s

 Greek Yogurt 

  • ~15–20g of protein per cup

  • Doubles as a probiotic-rich, gut-friendly snack

  • Look for low or non-fat to keep a good protein to calorie ratio

 Protein Powders

  • Whey, casein, or high-quality vegan blends (like pea + rice)

  • ~20–30g of protein per serving with minimal carbs or fats

  • Perfect for convenience and post-workout needs

 Low-Fat Cottage Cheese

  • ~13g per 1/2 cup

  • Slow-digesting casein protein, great for overnight muscle recovery

Tips for Protein Finding Quality Protein Sources

  • Read labels if you can’t pronounce half the ingredients, think twice.

  • Buy plain and add your own seasonings or sweeteners.

  • Choose whole foods first and supplements second.

How to Hit Your Protein Goals

  • Build each meal around a primary protein source, not a carb or fat.

  • Use plant-based foods (like beans and nuts) for additional protein sources.

  • Supplement with protein powder if you’re short on time or struggling to meet your needs with whole foods.

  • Stick to mostly whole foods (non processed) in order to maintain caloric balance, get plenty of micronutrients, and improve digestion and absorption.






John Murie
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