Protein Guide

Learn strategies to meet your protein needs based on your macro breakdown, and check out our list of recommended proteins that fit your macro goals.

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Food guides and strategies based on your protein ratios:

• Moderate Protein
  15-20%

• Lean Protein
  20-25%

• High Protein
  25-30%

• Very High Protein
  30-40%

This is good for a flexible, varied diet and helpful for weight maintenance, maintaining muscle mass or slow and steady weight loss. It's also ideal for people who follow a light-to-moderate exercise regimen.

Helpful Strategies

• Plan meals around a carb source.

• Eat small amounts of animal protein at meals.
  Animal protein isn’t just chicken, fish, or steak but also yogurt, cheese, or eggs.

• Try more plant-based proteins.
  Plant-based proteins are high in micronutrients, such as vitamins and minerals, and also help contribute to your carbohydrate macro goals.

A lean protein diet is still carb-focused (pair with 50-55% carbs) with an emphasis on sources of plant protein. It could also be slightly higher in lean animal protein to decrease fat from protein sources like nut butters, eggs, and chickpeas.

It’s helpful for weight maintenance, maintaining muscle mass or slow and steady weight loss, and is ideal for a light-to-moderate exercise regimen.

Helpful Strategies

• Focus on carbs as the centerpiece of meals.

• Pick a low-fat protein source.
  eg. chicken breast, ground turkey, beans, or tofu.

A high-protein diet has protein as the centerpiece of meals with slightly less carbs.

This allows for a varied, flexible diet—but try to eat less carb-dense plant protein sources like beans and more primary protein sources like lean meats and tofu.

Helpful Strategies

• Focus on protein as the centerpiece of your meals.

• Start by choosing a protein source at every meal, and pair it with a high-fiber carbohydrate or unsaturated fat.

This very high protein diet exceeds recommended amounts of protein per day.

It is usually achieved by decreasing carbohydrate intake and focusing on animal protein.

Helpful Strategies

• Focus on lean proteins, particularly animal instead of plant proteins to keep carb intake low.
  Plant proteins such as beans, pastas, and breads have carbohydrate ratios that are too high.
  Some plant protein, like tofu and nuts, are okay, but the focus should be on animal protein.

• Consider taking protein supplements to help you hit your protein goals.

• Round out your meal by adding fruits or vegetables and fat to your protein.