My top 5 of the best protein sources
No matter what is your diet, finding clean proteins can be tricky. To help you a little bit here’s my top 5 of the cleanest protein sources.
1. Wild-Caught Salmon.
This is an amazing food. Wild-caught salmon contains approx 18 g of proteins, 5 g of fat per serving. Comparing to farm raised salmon, the wild-caught one is higher in protein and less fatty. This is due to their diet and also to exercises. A wild fish is way more active than one who’s been raised in a tank! Salmon is an excellent source of Omega 3’s. (Good for the mood and to support a healthy brain). Do worries about getting up to 2 salmon’s meal per week. If you can afford it, Wild-caught should be your first pick. If not, try to go Organic, then farm-raised. You will still get a piece of the O-3’s but a little less.
2. Turkey Breast.
Turkey is a very lean source of protein. This meat contains about 15 g and almost no fat per serving. (3.3 oz). Turkey breast are on my top 5 list because it’s high in tryptophan, an amino acid that will help regulating sleep. Tryptophan is also able to boost the production of serotonin (a hormone who’s helping your mood!). So adding Turkey breast to your diet will improve your mood and your sleep. One last important thing about this big bird, the meat contains a very high source of selenium. (increases your immune system and lower inflammation.) Why not switching chicken meals by turkey breast meals instead?
3. Hemp Seeds.
Hemp seeds are a very cheap clean source of proteins. Those seeds contains almost 10 g of proteins and 12 g of healthy fats per serving. (28 g). Hemp seeds are very easy to add almost everywhere. In a smoothie, sprinkled on a salad or in a vegan spaghetti sauce. If you’re a women, adding hemp seeds to your diet will help you with PMS because of the high contents of G.L.A (Gamma-Linolenic-Acid). Hemp seeds contains a lot of fibers. This is very important to manage your bowel movement, control craving and helps having a healthy gut. Those seeds are also packed with Omega-3’s. Even if there are not animal sources, those O-3’s will be working positively on your mood and your brain!
4. Grass Fed Beef
Grass fed beef is also an amazing source of protein. In a 150 g serving you will get almost 30 g of proteins. Grass fed beef is totally different to regular beef. Off course you will have meat without hormones and antibiotics. The good amount of healthy fats are helping to maintain your blood sugar at a healthy level. Even if i’m not eating red meat, grass fed beef still remains a great source of clean and healthy protein.
5. Free Range Organic Eggs.
Eggs are probably the best bang for your buck source of protein. Those even if getting free range are more expensive. This food is my top pick! Easy to cook and many ways to serve them, eggs should be a no-brainer to you. One egg contains 6 g of proteins, 9 g of healthy fats. Eat them whole to have all the benefits! Opting for the free range organic ones, you’ll get twice as much Omega-3’s, 3x more Vitamin E, 7x times more Beta-carotene and a third less cholesterol. So there’s no reason to eat couple eggs almost everyday!
As a reminder, getting the best food quality should be a priority. If you’re on a budget, don’t cut on your protein sources, instead look at the dirty dozen list to only get fruits and veggies organic, than the rest go « normal ».
Thanks for reading and have a great weekend!