You’ve landed on this article because you want to discover two underrated protein sources and I can’t wait to share those with you.
If you can’t wait any longer, skip ahead to see what those are.
But, if you have a minute, I’d encourage you to sit tight and read the first half of this article too to learn why it pays to get enough protein each day and what that looks like if you’re looking to reach your health goals.
I promise I’ll be brief so we can get to why you’re really here.
But first…
Why Getting Enough Protein is So Essential
Before I share my two underrated protein sources, I wanted to quickly explain why getting enough protein is sooo important.
Many people assume bodybuilders and weight lifters are the only people who need to eat protein but we all do, and a good amount of it.
I personally believe most of us are undereating protein because we’re just not taught what the right amount for our body is.
We’ll get to that in a second, but first, here’s why protein should be a huge focus on your health journey.
According to my NASM Nutrition Coach textbook, protein is responsible for:
- Providing structural components
- Forming important structures in the body
- Creating bodily tissues
- Forming enzymes (almost all enzymes are made from protein and they become the catalysts that kickstart important functions like digestion and metabolism)
- The physical structure of muscles and bones
- Transporting important nutrients throughout the body
- Cell signaling
- Fluid balance and pH levels
As you can see, not getting enough protein could affect a number of important systems and processes in your body which is why it’s so crucial that you don’t let that happen.
And there’s one more reason why you may want to give protein more of your attention and focus:
How Protein Helps You Reach Your Weight Loss Goals
New research is showing that people need a minimum of 1.2g of protein per kilogram of body weight, even if you’re not consistently exercising, to lose weight, according to studies presented in my NASM Nutrition Coach textbook.
To give you an idea, you take 1.2g x your bodyweight and divide it by 2.2 (for the kg conversion) to see what that looks like for you. Someone wanting to reach 200 lbs would eat roughly 110g of protein per day (1.2g x 200lbs/2.2(kg conversion)=109g.
Personally this is far too low in my opinion and really should be the minimum.
The research also shows the upper limit is closer to 2.2g of protein, especially for weight loss, and that’s actually where I’ve seen the most results personally and with those I’ve helped.
In the 200lb example, that’s 200g of protein per day as the upper limit target to reach.
Another benefit of adding in protein when you’re trying to lose weight is that you’ll preserve muscle mass while losing body fat.
When you try to lose weight by just restricting calories, you’ll lose both muscle and fat but, that’s not the case when you up your protein as you decrease calories a bit.
So, now that you know the benefits of eating enough protein, let’s dive into why you’re here:
Two Underrated Protein Sources
Whether you’re struggling to reach your protein goals for the day or you’re just interested in having more high-protein foods on hand, these two options are great.
Here’s why they made this very short list:
1. Whole-Fat Cottage Cheese
I have to admit that I hated cottage cheese for years.
It wasn’t until recently that I gave it another chance and got into it.
That’s because it’s a perfect high-protein food to have on hand.
It’s great on its own as a quick afternoon snack to tide you over until dinner.
It’s awesome mixed into other dishes to add some protein and texture to meals (hello tuna minus the mayo now).
And it’s versatile.
You can add fresh berries and cinnamon for a sweeter treat or you can throw it over some cucumbers and tomatoes for a simple yet filling no-lettuce salad.
Eating it on its own is just as filling and satisfying which is just another reason why it made this list.
But the star of the show is really cottage cheese’s macronutrient profile.
Using my favorite cottage cheese brand, Good Culture, you’ll see:
One cup of cottage cheese boasts an impressive 19g of protein at just 140 calories.
Good luck finding a protein bar that has those macros (most are high in calories and loaded with sugars or sweeteners) and only contains one ingredient.
If you’re looking to get into this high-protein food (woohoo!), consider buying the plain whole milk (anywhere from 4 to 5% milkfat) variety (it doesn’t have to be from this brand) so that you also get the healthy fats to keep you feeling fuller for longer.
Full-fat dairy also doesn’t contain any added sweeteners or chemical ingredients that are often put in there once the fat and flavor are removed.
Going unflavored also means you have options with how to use it and you can avoid unnecessary sugars and sweeteners with flavored varieties.
2. Sardines
Next up is sardines and I know what you’re thinking — gross! I don’t care if they’re healthy, it’s a big no for me.
If that’s you, I’d encourage you to hear me out before dismissing them and give them another chance.
Yes it’s a little weird and different at first, but they’re so easy to get used to.
Think of them like a smoked fish dip minus the mayo.
You have the most flavorful part left behind and they’re so incredibly nutritious.
Take a look at the macros for this popular sardine brand, Wild Planet:
Again, a single-serving size is 18g of protein and just 170 calories.
Whether you have this as a filling snack or you add it to a meal for extra protein, you can’t go wrong.
Another bonus with sardines is that they’re also packed with:
- About 2 grams of omega-3’s per 3 oz (one small can in the case of Wild Planet’s)
- Calcium (15% RDA)
- Vitamin D (50% RDA)
- Iron (10% RDA)
- Potassium (4%)
If you can stomach eating the bones (I’m not there yet), you’ll reap the calcium benefits straight from the source.
Lastly, sardines are also wild-caught (most often), low in mercury, and affordable (roughly $3ish per can), which are just a few more reasons to give them a try.
Speaking of that….
When it comes to eating sardines, you can enjoy them straight out of the can or added on top of a salad.
I also mash them up with a fork, add Greek yogurt and cottage cheese (instead of mayo) and some seasonings to make a sardine-instead-of-tuna salad. You can eat this straight or put it on top of crackers or cucumber slices. It’s delicious either way.
As I mentioned before, I know sardines are likely not at the top of your grocery list but they really should be.
They’re incredibly nutritious and affordable and they don’t taste bad at all.
Enjoy These Two Underrated Proteins Today
When it comes to eating more protein, sardines and cottage cheese aren’t often high on the list but they should be.
They’re both satiating because they’re packed with protein and they’re not too bad on calories which makes them both really great options.
I’d argue they’re better than any protein bar you’ll find out there.
And, not to mention, you can enjoy either one as part of a meal or as an easy way to have a quick, filling snack.
Either way, I hope you’ll give them a try and let me know how it goes. I’d love to hear from you!
To enjoying these two high-protein foods,
Devan