Healthy Protein Foods

(Meat, Poultry, Fish, and Seafood)

The following healthy protein foods are all animal based foods. Please understand that the healthiest versions of these foods are "organic" versions.

When animals and fish are not fed their natural diet, their nutrient contents will change, usually for the worse. This means you don't get all the health benefits that are touted when eating these foods.

Look for products that come from animals that are "organic," "wild caught," "grass fed," or something of this language. This means the animals are fed products made without pesticides, fertilizers, or synthetic engineering and they are not given antibiotics or growth hormones.

The nutrient content you will be eating is likely consistent with the health benefits that are touted from these foods. This is so important to remember when you are buying any of these at the grocery store.

One more thing to note is that the American Heart Association (AHA) recommends at least two fish meals a week.

Good: Look for lean cuts of organic beef. It’s best to eat beef from cows that grazed on their natural diet of grass (not grain), because they retain more vitamins and minerals. Lean, organic beef can be a good source of protein and omega-3 fatty acids.

Not so good: Studies suggest, red meat consumption can increase heart attack risks.

Preparation Ideas: It's excellent grilled, with salt & pepper seasoning, and with steamed vegetables as a side. I do the same with ground meat and many times eat a no-bun burger.

Good: It is a great source of protein and low in calories, which is why many body builders eat chicken. Chicken also provides a solid source of phosphorus, B vitamins, and potassium. Studies suggest that protein consumption can help prevent bone loss.

Not so good: Avoid the skin; there is a higher concentration of fat. It can be a source of saturated fat and cholesterol, so it may be best to consult a nutritionist or doctor if you eat significant amounts of chicken.

Preparation Ideas: Grilled with lemon pepper seasoning is very good. Certainly, there are more ways to enjoy chicken than this space allows.

Good: They are a good, inexpensive source of low calories and high protein. Studies suggest they contain vitamins and nutrients that help with brain functioning, eyes, and may even lower certain cancers. Personally, I eat the egg yolk. There are too many nutrients and vitamins in the yolks not to eat them and from what I’ve read there is no conclusive proof that the cholesterol in egg yolks directly affects your health.

Not so good: Beware of the quality of eggs you are eating. As with most foods, it’s generally best to eat cage free, organic eggs or grade AA eggs.

Preparation Ideas: I like them hardboiled and I dash them with some hot sauce. They are good scrambled and healthiest when eaten raw.

Good: Lobster is a low calorie, low fat food that is an excellent source of protein. It contains vitamins and minerals that may help fight certain cancers and bone loss.

Not so good: They are expensive to eat and there is potential to have an allergic reaction or mercury contamination.

Preparation Ideas: Lobster is best steamed or boiled. Try it with a side of veggies.

Good: It’s considered best to eat “wild” salmon and not “farmed” salmon because of what they are fed and the conditions they are raised. Salmon that's not fed their natural diet will result in salmon that doesn't have the same vitamin and nutrient contents as "wild" salmon. “Wild” salmon is a great source of omega-3 fatty acids, protein, vitamin D, selenium, and vitamins B3 & B12.

Not so good: Can be high in cholesterol.

Preparation Ideas: They are good baked, grilled, or steamed with seasoning like salt & pepper or lemon pepper.

Good: They are a great source of protein and low in calories. They also provide vitamins and minerals, such as magnesium, potassium, and vitamin B12.

Not so good: They can be high in calories and there is potential for an allergic reaction.

Preparation Ideas: They are tasty steamed, grilled, or sautéed in olive oil.

Shrimp

Good: Shrimp is a low calorie food and great source of protein. It is rich in omega-3 fatty acids and contains vitamins and minerals, such as vitamin D, vitamin B12, phosphorous, and selenium. Studies suggest shrimp has cardiovascular, blood pressure, and cancer benefits.

Not so good: It can be expensive to eat and there is potential to have an allergic reaction or mercury contamination.

Preparation Ideas: They can be steamed, boiled, or grilled. They are tasty with lemon juice added and veggies.

Good: I generally prefer fresh tuna over canned because many of the nutrients are retained and it tastes better. However, canned tuna is okay to eat if you buy “oil packed” tuna. Also note that by draining the oil there is a good chance you are also draining the omega-3 fats in the tuna. Tuna is low in calories and an excellent source of protein and vitamins B1, B3, & B6.

Not so good: It can be high in sodium and fresh tuna may be higher in mercury.

Preparation Ideas: I generally prefer fresh tuna over canned, however this can be expensive. Grill the fresh tuna with salt & pepper seasoning.

Good: It’s a great source of protein and low in calories. Turkey has vitamins and minerals, such as selenium and vitamins B3 & B6 that can help prevent certain cancers and cardiovascular diseases.

Not so good: Avoid the skin; there is a higher concentration of fat. It can be a source of saturated fat and cholesterol, so it may be best to consult a nutritionist or doctor if you eat significant amounts of turkey.

Preparation Ideas: I usually buy a roasted breast and eat it with steam veggies or eat a no-bun turkey burger.

Good: They are high in protein and low in calories and fat. They also provide many vitamins and nutrients.

Not so good: They contain omega-3 fats, but not quite as much as fatty fish like salmon or tuna.

Preparation Ideas: They are great sautéed in olive oil, grilled, or baked.

Healthy Beans and Legumes
Healthy Dairy
Healthy Drinks
Healthy Fruits
Healthy Nuts
Healthy Seeds
Healthy Spices, Herbs, and Oils
Healthy Vegetables
Healthy Whole Grains