Among the first of many questions on my 12-page intake form for weight management clients are:

How much protein do you eat?
How many calories are you consuming?
What does your strength training program look like?
How many hours a night do you sleep and how much of that is REM/Deep sleep?
What are your biggest current (and past) stressors and how do you manage them?

With my clients I will address everything contributing to their metabolic health from hormones to microbiome and micronutrient deficiencies to toxin exposure, but we usually start with the fundamentals before adding supplements beyond the basics or doing more specialized testing.

Today I’ll cover protein because it’s the easiest and most common tweak I make right off the bat. Almost all my clients initially over-estimate how much protein they’re getting, and even their over-estimation is rarely enough to support their goals. Additionally, the timing of its consumption is typically not optimized, and/or the quality is sub-par. Making minor tweaks in this one macronutrient alone often results in improvements in body composition and satiety levels which are especially important in a calorie deficit. If you’re trying to meet specific health or weight goals, understanding the role this macro has on the body is key and will help you make more mindful, protein-rich choices as you cultivate “balanced-for-you” nutrition habits.

My name is Alisa Turner and I’m a certified integrative health coach specializing in nutrition planning, fitness, and overall well-being. If you’re ready for clarity and a sustainable approach to a healthier life, I’m here for you. Contact me!

Biggest Protein Myth

I feel like this myth has been sufficiently debunked in recent years but it’s worth repeating since most of my clients are women ages 35-60. We do NOT need less protein as we age; in fact, we need more to compensate for the fact that our bodies are turning over amino acids (which we do constantly) less efficiently. I talk about this a bit more further down.

Despite this fact, people tend to eat less protein as they age since calorie needs often decrease with age, especially if your metabolic health isn’t optimized. So, if you’re not prioritizing protein, this macronutrient will almost certainly naturally decrease as your overall portions sizes get smaller. Protein may even get cut more than the other macronutrients because it doesn’t offer much in the way of palatability to your meal and as such, is less appealing than fats or carbs.

Protein Needs and Weight-loss

This concept above also applies in a calorie deficit — you do NOT need less protein in a calorie deficit. If anything, you probably need more if for no other reason than it helps with satiety. After all, feeling hungry all the time is not a recipe for weight loss success. What this means is that as you drop calories into a deficit, they will most likely come from fat and carbs putting your protein a higher overall percentage of your calories.

Keep in mind, your needs are different from your friends, so what they eat may not be what you need to eat to meet your health goals. Individual needs should be based on age, gender, fitness level, hormones, and health goals (1). There is no cookie cutter approach. RDAs for total protein can be misleading when you consider what we really have is a different RDA for each of the essential amino acids (2) Because of this, you’ll hear many different nutrition experts throw out vastly different numbers as targets. All of this can be confusing, so it’s best to find someone you trust who can help you determine a sufficient protein intake for YOU in your current season of life.

For instance, most online calculators will spit out something like 90-100 grams of protein for my height, weight, age, and fitness goals. I eat MINIMUM 120 grams per day but it’s usually more like 145 and often higher.

What is Protein?

Proteins are large complex molecules made up of long chains of over 20 different amino acids that work around the clock to keep your metabolism humming, your immune system robust, and bones and muscles healthy and strong (healthy muscles are essential for metabolic health since muscle is a primary driver of metabolism). And this list is far from comprehensive. Proteins are present in every cell of the body and involved in nearly every cellular reaction.

The order of the amino acids in their chains dictate the shape and the function of the protein. The exact number of unique proteins produced by the body is debated but most people estimate well over 10,000 (from collagen to hemoglobin to insulin). They function in the body as antibodies, enzymes, messengers, defenders, structural components, transporters, catalysts, hormones, and on… and on…. You need the right amounts of the right amino acids to make the right proteins to do all those jobs. The body can make some amino acids, but 9 of them need to come from food.

Of the 3 macronutrients (fat, carbs, protein), protein may not be the most efficient fast energy source (fat and carbohydrates are better) but it is an energy source nonetheless packing 4 calories per gram, the same number of calories per gram as a carbohydrate. Fats are more calorie dense coming in at 9 calories per gram.

Not All Dietary Protein Is Created Equal

Protein sources vary greatly in their amino acid profiles. Therefore, it’s important to understand what sources are considered “complete” proteins (contain all 9 essential amino acids) and what sources may be missing some essential amino acids so you can fill in those gaps with additional protein sources. This will help prevent missing any essential amino acids and short-changing your protein needs.

You can get protein from plants and animals and both sources come with health benefits as well as potential drawbacks. First off, it’s important to remember that we have RDA for each of the specific amino acids which is more meaningful than a total protein RDA. In other words, quality matters.

Protein Quality is typically defined by the protein’s amino acid content. I want to be clear that just because a particular food may have lower quality protein, it does not mean the food itself is low quality. There are plenty of nutrient-dense (high quality) whole foods full of essential vitamins, minerals and antioxidants whose protein content might not be considered high quality because it doesn’t have enough of or is missing some or more of the 9 essential amino acids. They are still high-quality foods! On the flip side, you can get all 9 essential amino acids from whey protein powder making it a “quality protein” but to date, I have never recommended any client get all their protein from any powder. I use protein powder to add “extra” or fill in some gaps, but I shoot for whole food sources the vast majority of the time.

Animal vs. Plant Protein

Animal protein sources generally contain all 9 amino acids (plus B vitamins and other important nutrients) and are therefore considered “complete proteins” and high quality. Conversely, most plant protein sources have some limiting or deficient amino acids, and they are often bound to the plant structure (fiber) making the amino acids less bioavailable. But they also contain different important nutrients.

You can absolutely get enough protein with plants alone. It just requires more meticulous meal planning based on the RDA for each of the 9 essential amino acids. This can be trickier and more time consuming because each plant protein source may be deficient in a different amino acid. For instance, grains tend to be deficient in lysine while legumes tend to be deficient in the sulfur amino acids like methionine. Most plant protein sources are also relatively low in leucine which has a very unique and essential role in protein synthesis (more on this further down).

Because nearly all plant protein sources are low in something, you’ll probably need more total protein if it’s coming exclusively from plants than you would need if you incorporated a modest amount of animal protein. This is relevant to weight management because consuming more total protein will result in consuming more total calories if you’re not intentional (Remember…protein has 4 calories per gram just like carbohydrates.)

Increasing protein WITHOUT increasing calories is possible if you offset the protein calories increased by a reduction in carbohydrate or fat calories. This process is just more difficult and nuanced when you’re working with exclusively plant proteins because these sources typically have higher percentages of fat and carbohydrates than they do the protein you’re after. This means that when you add more protein you also add significantly more fat and/or carbs, and you drive your calories un up even higher than just the added protein calories.

Increasing protein while maintaining (or even reducing) calories for an omnivore is easier because most lean animal protein is not a significant source of those other two macronutrients. Therefore, you can add in chicken to drive the protein up and then easily reduce sources of fat/protein to accommodate that increase in calories while still keeping all your macros in the target ranges set for you.

But I don’t want to demonize plant protein at all! This doesn’t have to be an “either/or” but rather an “and/both.” Diets rich in nutrient dense plant foods like whole grains, fruits, vegetables, nuts, and legumes have been linked to many health benefits from reduced risk of high blood pressure, high cholesterol, stroke, cancer, heart disease, and type 2 diabetes. And they do have SOME protein, even if it’s not complete. So definitely eat plenty of plants! I just want everyone to understand that the data on positive health outcomes of consuming a plant-rich diet certainly don’t prove you need to eliminate animal protein to get those outcomes. The data only shows we should eat more plants.

I’ve already stated I’m a huge advocate of getting your calories and nutrients from real food, but as I’ve just also explained, being in a calorie deficit and getting enough quality protein can be challenging on a vegan diet. One option you may want to consider is supplementing with some free form essential amino acids or free form branch chain amino acids to improve the protein quality of what you’re already eating.

Why is protein synthesis important outside of muscle?

Protein synthesis in the body is critical, not just for muscle but for every cell to function in its specific role. We are continuously breaking down or turning over proteins. So regardless of whether or not you’re strength training or trying to build muscle (but you should be!), consuming dietary protein sufficient enough to trigger all the protein synthesis necessary in the body is vital to every cell.

Since muscle is a primary driver of metabolism, muscle protein synthesis is indeed important, but it’s certainly not more important than it is elsewhere. In fact, the fastest rate of muscle growth in a maintenance adult has been estimated at only about 5 grams of new protein per day. Meanwhile you have to make somewhere around 250 grams just to break even with the other protein needs of the body (meaning you’re breaking down about 250 grams per day, so you’d better eat enough dietary protein). This important point gets an exclamation mark as you age because the older you get, the less efficient your protein synthesis is. So, a 150-lb, 25-year-old is making the required 250 grams and eating 100 grams per day so they are probably getting enough. By 60, you’re making significantly less than 250 grams (estimates vary but probably about 40% efficiency at this point), and you still need that 250 grams to “break even”. So you need to eat more to get the same effect. Basically, you need more dietary protein as you age, not less.

How this all plays out for me:

For all the above reasons among others, I usually combine both plant and animal sources of protein on my plate. The animal protein allows me to do less thinking and calculating to ensure I’m getting enough of the right amino acids. Chicken is complete protein . I’m good there.

By adding in plant protein (veggies, nuts, seeds, legumes, grains etc) I don’t have to eat quite as huge of a hunk of chicken to hit my protein goal (WINNING!). Plants also add other important micronutrients and are sources of important carbohydrates and/or fat. If my plate is balanced right (assuming sleep, movement, stress, and hydration are also in check), I will feel satisfied after eating, stay satiated for hours, and have sustained energy with no crashes or cravings.

Personally, I always start my plate with a complete protein and plenty of fruits and/or veggies. Then I add in more grains and fats based on my current goals, how lean the protein source was, and how calorie dense or starchy the veggies were.

I generally eat lean animal protein from chicken or turkey breast because I prefer my fats from other sources like nuts and avocado, but I don’t limit my red meat consumption per se. If I want a burger I eat a burger.

One thing to keep in mind with red meat consumption is that you can control the macros and calories easily when you make it at home. The fat content of red meat varies widely so it can really throw off your macro and calorie targets, especially if it’s served with multiple other fat sources. For example, at home I’m using 93% lean ground beef whereas most restaurants are using 80% lean beef (and topping it with more fat from cheese and bacon and cream-based sauces). The macros and calories of those two burgers will vary a LOT. When you drive fat up in your beef it naturally has less protein gram for gram, so you’ll need to eat a bigger portion to get the same amount of protein. This bigger portion will result in significantly more total calories —- not just because you increased protein calories but also because fat has 9 calories per gram (more than double that of carbs or protein). Let me be clear — fat is not evil. We need fat just like carbohydrates and protein. It just needs to stay in the ranges I provide, and it is easy to get off target here because fat makes food taste better! I generally do recommend limiting fatty cuts of meat (like 80/20 ground beef, short ribs or brisket), fried meats, processed deli meats (hot dogs, bacon, lunch meat, etc)

Below is a sample plate combining both animal and plant sources of protein that I use frequently. Note: not all digestive systems can tolerate plant proteins so if you struggle here, we may want to start by looking at your microbiome. Everyone’s body is different, so I recommend experimenting with an evidence-based tracking approach (looking at other daily contributing factors besides food) to see what works and what doesn’t for you).

Sample plate below: 468 cal, 40 g protein, 38.2 g net carbs, 13.8 g fat.

You can start with this as a template (if it hits your protein and calorie needs) and then play around with logging the meal using different vegetables, nuts/seeds, and sauces, or substituting out your rice for different grains or noodles. It’s a great opportunity to learn how similar foods can have varying amounts of protein and calories gram for gram. This allows you to practice how to curate a variety of plates to hit your targets, satisfy your tastebuds, and stick with you for hours of sustained energy and focus.

84 grams (cooked) boneless skinless chicken breast — 136 calories, 25.5 grams protein

10 grams slivered almonds — 60 calories, 2.1 grams protein

84 grams cooked basmati rice — 109 calories, 2.3 grams protein

28 grams frozen edamame — 36 calories, 3 grams protein

178 grams broccoli (raw) — 61 calories, 5 grams protein

178 grams zucchini (raw) — 30 calories, 2.2 grams protein

30 ml Sushi Shop Carrot Ginger dressing — 36 calories, 0 g protein

Outside of meat and poultry, dairy and seafood can be welcome protein sources to add to your meal if tolerated. I use cottage cheese and yogurt in place of some of the oil or cheese in many recipes to drive protein up and fat down.

Good dairy options with 8+ grams (try to limit brands with added sugars)

1 cup nonfat milk: 8 grams – HINT: Fair life milk has even more protein —13 grams for 80 calories.

1 cup unsweetened kefir: 9 grams
½ cup plain, nonfat Greek yogurt: 12.5 grams
½ cup 2% fat cottage cheese: 12 grams HINT — I use Good Culture cottage cheese which has even more — 19 grams of protein for 110 calories.
1-ounce reduced fat cheddar cheese: 8 grams

Good seafood options with 20 or more grams

3-ounces sardines: 21 grams, 177 calories
3-oz cod filet: 13 grams, 59 calories
3 oz salmon filet: 17 grams
3-ounce filet tuna (skipjack): 24 grams

Due to high levels of mercury, try to limit these choices: King mackerel; Marlin; Orange roughy; Shark; Swordfish; Tilefish (Gulf of Mexico); Tuna, bigeye

Plant-Based Protein Options

Eating a plant-based diet has become popular. Plants are filled with a variety of nutrients and fiber so they can also be a great addition to your diet.

Just be careful because the plant-based foods market has exploded over the last decade, and some of these can be highly processed and combined with other flavor enhancers to make things like “vegan sausage” (3). They’re ok in moderation but try to focus on whole foods regularly.

Beans, Peas, & Lentils (convenient, versatile, and budget friendly)

Good options with 9 or more grams. (Be sure to check to see if your calories listed are for drained weight or untrained and dry vs, canned etc. This often throws my clients off.)

1-cup black beans: 15 grams
1-cup chickpeas (garbanzo beans): 14.5 grams
1-cup green peas: 9 grams
1-cup lentils: 15 grams

Soy Foods: Edamame, Tofu and Tempeh

Good options with 14 or more grams

1-cup edamame: 18 grams
3 ounces extra-firm tofu: 14 grams
3-ounces tempeh: 18 grams

Nuts and Seeds

They come with a calorie hit than some others due to their high fat content, but they’re convenient, portable, and an excellent way to add a little more protein to your regular routine. Just stay mindful of portions and fat targets.

Good options with 5 or more grams

1-ounce almonds: 6 grams, 164 calories
1-ounce pistachios: 6 grams, 160 calories
1-ounce pumpkin seeds: 5 grams, 126 calories
1-ounce hemp seeds: 9 grams, 157 calories

Let me know what other protein questions you have. I’d love to hear from you!

Read other popular blogs:

Protein 101: How Much You Really Need & Why It Matters