5 Best (and 5 Worst) Protein Sources for Getting the Body You Want
You’re trying to eat better, train consistently, and finally see your hard work pay off. But when it comes to protein, the confusion starts:
Is cheese good or bad? Is peanut butter “high protein”? And do protein bars actually help?
The truth is, not all protein sources are created equal and some foods marketed as “high-protein” can quietly stall your results.
We’ll break down the 5 best and 5 worst protein sources for improving body composition — and what to do instead.
The Problem
Most adults who come through SOTA’s doors struggle with one (or all) of these:
Overestimating protein intake (“I eat enough — I have peanut butter for breakfast!”)
Choosing calorie-dense sources that deliver more fat or carbs than actual protein
Skipping easy options like powders or yogurt because they are unfamiliar.
Getting this right doesn’t require perfection or tracking; just knowing what foods give you the most “bang for your buck.”
The 5 Worst Protein Sources
These foods aren’t bad for you, they just aren’t necessarily the best sources when it comes to high-protein, lower-calorie choices.
5. Cheese
Yes, it’s delicious — but cheese is mostly fat with a side of protein. A single ounce (roughly the size of your thumb) gives you ~7g protein but 100+ calories.
Use it as a flavor boost, not the star of the meal.
4. Veggie Burgers (most store-bought kinds)
Veggie patties made from beans or grains sound healthy, but most have more carbs and oils than protein.
If you’re vegetarian or vegan, look for options with at least 15–20g protein per patty and minimal fat. Or, better yet, use tofu, tempeh, or seitan as your base.
3. Peanut Butter & Nuts
We love peanut butter… but let’s be real: it’s not a “protein food.”
Two tablespoons = 7–8g protein and nearly 200 calories, most from fat.
Use it as a healthy fat, not your main protein source.
2. Most Protein Bars
Think of them as candy bars in a gym outfit.
Many have as much sugar as a Snickers, or tons of sugar alcohols that may upset digestion.
A better move? Use them in a pinch, not daily. Aim for bars with >15g protein and <6g sugar per serving.
1. Processed Meats (hot dogs, sausages, deli cuts)
These do contain protein, but also sodium, preservatives, and nitrates that have been linked to heart disease and certain cancers (Farvid et al., 2021; Papier et al., 2023).
Enjoy them occasionally, not as your daily lunch staple.
The 5 Best Protein Sources (to build your plate around)
5. Greek Yogurt
High in protein per calorie and packed with probiotics.
Choose plain, unsweetened Greek yogurt or add fruit and honey yourself. A ¾-cup serving provides 15–20g protein for ~100 calories. It’s one of the best “convenience” foods out there.
4. Eggs (and egg whites)
Whole eggs are nutrient powerhouses. Vitamins, minerals, and ~6g protein each.
Don’t fear the yolk: moderate egg intake fits well within heart-healthy diets (Hu et al., 2022).
To boost protein without too many calories, mix in a few egg whites or use liquid egg whites from a carton.
3. Chicken, Turkey, and Fish
The Toyota Camry of protein. Simple, reliable, and built to last.
These options are high in protein, low in fat, and incredibly versatile.
Use marinades, spice rubs, or sauces to avoid “chicken fatigue.”
2. Lean Beef
Lean cuts of beef are rich in iron, zinc, and creatine, all essential for muscle repair and strength.
Choose 90% lean or higher, avoid processed versions, and enjoy a few servings per week.
Red meat in moderation is linked to positive outcomes for strength and energy (Neuenschwander et al., 2023).
1. Whey or Plant-Based Protein Powder
This is the duct tape of busy nutrition — quick, portable, and effective.
A quality whey isolate or pea protein blend can help you hit your protein goal when life gets hectic.
Most intolerance issues come from lactose, not “processing.” Try whey isolate or plant-based options if dairy bothers you.
Research continues to show that protein supplementation + resistance training = better muscle and strength outcomes (Kim et al., 2023; Nunes et al., 2022).
The Science Behind Why Protein Matters
Builds and maintains lean muscle: Protein provides amino acids that repair and grow tissue after strength training.
Boosts fullness: It’s the most satiating macronutrient — meaning it helps reduce cravings naturally (Moon & Koh, 2020).
Increases calorie burn: The thermic effect of protein (20–30%) is higher than carbs (5–10%) or fats (0–3%), so your body literally burns more calories digesting it (Tzeravini et al., 2024).
Supports healthy aging: Adequate protein helps preserve muscle mass and bone density as we get older (Nunes et al., 2022).
Actionable Takeaways
Aim for 25–40g protein per meal.
Have a protein source in each meal.Keep quick protein options on hand.
A shaker + scoop of powder covers you on busy days.Use nuts and cheese to supplement other protein sources.
Great flavor, poor protein-per-calorie ratio.Batch cook once a week.
Set aside two to three hours to meal prep each week. Look for easy, time efficient high protein meals.Rotate your sources.
Variety prevents burnout and keeps nutrient intake balanced.
Conclusion
You don’t need a perfect diet, just better defaults.
Choose protein sources that deliver more nutrition per calorie, rely on convenience tools when needed, and save the “fun foods” for balance, not your foundation.
You’ll look, feel, and perform better, without spending your life meal-prepping.
Need help getting started? Click here to book a free strategy session with a coach.
We design customized training and nutrition plans specifically for busy adults over 30. No fluff. Just structure, accountability, and results.
References
Farvid, M. S., et al. (2021). Consumption of red and processed meat and cancer incidence: A systematic review and meta-analysis. International Journal of Cancer, 149(3), 494–510.
Hu, Y., et al. (2022). Egg consumption and cardiovascular disease: A meta-analysis of prospective cohort studies. Nutrients, 14(7), 1523.
Kim, C. B., et al. (2023). Effects of whey protein supplementation on resistance training adaptations. Healthcare, 11(3), 429.
Moon, J., & Koh, G. (2020). Clinical evidence and mechanisms of high-protein diets in obesity. Diabetes & Metabolism Journal, 44(1), 12–23.
Neuenschwander, M., et al. (2023). Substitution of animal- with plant-based foods and cardiometabolic health. Journal of Translational Medicine, 21, 634.
Nunes, E. A., et al. (2022). Systematic review and meta-analysis of protein intake to support resistance training adaptations. Nutrition Reviews, 80(3), 479–494.
Papier, K., et al. (2023). Meat consumption and risk of ischemic heart disease. European Journal of Preventive Cardiology, 30(2), 125–134.
Tzeravini, E., et al. (2024). Diet-induced thermogenesis: Older and newer data with implications for body weight regulation. Nutrients, 16(8), 1234.
