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What you need to know about Protein

We all see the labels 'high in protein', but what exactly is a protein? How does it benefit your body, and why should you focus on getting enough? This blog post will cover the basics of proteins, best sources, and why you should focus on getting enough protein in your diet. 


What is protein?

Protein is a macronutrient that your body uses to grow and repair damaged cells. Your body uses protein to function correctly and at its best optimal levels. Your required protein levels will range depending on your age, gender, weight, and general health. If you're trying to build muscle mass, you might need more. 

Proteins are found in various foods, primarily eggs, meat, fish, seeds, nuts, and legumes. Things like beans, oats, and hemp hearts can add more to those choosing to be vegan. It's essential to make sure you're adding in proteins to help get the essential amino acids. 

Proteins are made of essential building blocks called amino acids. Your body requires about 20 different amino acids, and they link together to form various combinations for other tasks. Your body will repair damaged cells and make new proteins like muscles. Your body can also use proteins as an energy source to keep you going. 

Out of the 20 amino acids, your body needs nine that it can't produce. You have probably heard of essential amino acids, which is where the term is from, and you get all 20 that allows your body to function at optimal levels with a healthy diet. 


What kinds of foods have lots of protein?

Since protein is a readily available macronutrient, there are lots of foods that contain dense amounts of proteins. 


Beef, Chicken, Turkey and Bison. 

Beef is a well-known protein source, and it's full of flavors. Beef has a bit more protein than chicken. Usually, beef has 25.4g of protein per 100 grams, and chicken has 23.3g of protein. However, if you're looking to lower your fat intake, chicken has significantly fewer fats. 

Turkey is another great source of protein and it's able to take on many flavours. The protein content of Turkey is 29g per 100g, making it a significant source when used. Since it's very lean, turkey is great to use as a grounded mixture for things like meatloaf and more.  

We're also big fans of using Bison to get our protein levels up; Bison is leaner than beef with a bit more protein available. Bison also has a fuller taste than beef and can be an option to try out if you want something different. 




Eggs offer a high level of protein and can be an excellent way to get a boost during breakfast. An average-sized egg contains about 6-7 grams of protein or 13 grams per 100 grams. 



We've got some great meals featuring salmon. Salmon is a fantastic light source of protein (about 20g per 100g) and full of other nutrients your body needs. It's one of the best ways to get vitamin B12, high amounts of potassium, iron, and vitamin D. 


One of our most popular dishes - Thai Sesame Salmon, with 35g of protein in each meal.


Plant-Based Proteins

Not all proteins come from animals, and it's possible to pair plant-based protein sources with supplements to get what your body needs. 



Most of those who focus on getting plant-based protein will eat a lot of beans, and they can be flavoured, cooked, and even toasted! Here's a quick summary of the proteins available from beans. 

  • Chickpeas 19g per 100g
  • Kidney Beans (raw) 24g per 100g
  • Lima Beans (boiled) 8g per 100g
  • Pinto Beans (raw) 21g per 100g
  • Fava Beans (raw) 8g per 100g
  • Baked Beans 6g per 100g


Tofu is often used to get some much needed protein. Our Plant Based Sushi Power Bowl has 24g of protein per meal.




Oats are a high protein source and are one of the highest compared to other grains. Oats range in protein content, but it's usually around 11-17% of dry weight. 

If you're using plant-based options for your protein, one thing to always consider is getting the other essential nutrients supplemented. Iron, Vitamin B12 and Vitamin D are usually lower in plant-based options. 


As you can see, there are lots of healthy, delicious ways to get your protein. We're all about providing healthy eating for everyone, and that starts with balanced nutrition. Our meals have options that are higher in protein if that's an area you want to focus on, and we have a great selection of keto and vegan meals. 


As always, these are our opinions on how to be healthier. Those who make changes to health and exercise should always consult with a healthcare professional.