"Protein Made Simple: What It Is, Why You Need It, and Where to Get It"

New to healthy eating or fitness? Heard people talk about protein but not sure what the big deal is? Don’t worry—this guide breaks it down in plain, simple language so you can understand exactly what protein does, where to find it (even if you don’t eat meat), and how to make it part of your everyday meals. Let’s take the guesswork out of getting stronger and feeling better—starting with your plate.

Protein is an important part of a healthy diet because it helps your body build and repair muscles, organs, and tissues, and it also keeps you feeling full and strong. Proteins are made up of tiny building blocks called amino acids, and there are 9 special ones your body can't make on its own—these are called essential amino acids. Foods that contain all 9 of these are called complete proteins. Most animal foods like eggs, meat, fish, dairy, and seafood are complete proteins. Some plant foods are complete too, like soy products (tofu, edamame), quinoa, chia seeds, buckwheat, hemp seeds, and amaranth. If you don’t eat meat, you can still get all the protein you need by eating a mix of plant foods like rice and beans or peanut butter and whole grain bread. Your body uses the amino acids from everything you eat throughout the day, so you don’t have to get it all in one meal. Just aim to include some form of protein in each meal, and you’re on the right track!

Here’s a handy list of common complete protein sources:

Animal-Based (usually complete by default)

• Eggs – One of the best sources! Plus budget-friendly.

• Dairy (milk, cheese, yogurt)

• Meat (chicken, beef, pork, etc.)

• Fish (salmon, tuna, sardines)

• Seafood (shrimp, scallops)

  
  

Plant-Based (yes, these are complete too!)

• Quinoa – A grain that’s a protein superstar.

• Soy (tofu, tempeh, edamame, soy milk)

• Buckwheat – Great in pancakes or porridge.

• Chia seeds – Bonus: packed with fiber and omega-3s.

• Hemp seeds – Nutty and protein-rich.

• Amaranth – An ancient grain with modern benefits.

• Spirulina – A blue-green algae, usually taken as a supplement.

There is other protein foods but these are not complete but eating them in a well balanced diet will give your body all the amino acids it needs.

There is also protein supplements you can take to hit your protien amount but this should the last resort eating a well balanced diet with a mixture of protein foods should be the first thing we aim at doing.