Protein is necessary to build and repair muscles and other organ tissues, and create enzymes, antibodies, hormones and neurotransmitters. See previous post for more about protein and the daily requirement. If you are interested in protein: stay tuned for next week’s recap of my Protein Powder Seminar

  1. Meat

Most cooked meats and fish contain about 7 grams of protein per ounce. For example, four ounces of grass-fed steak provides 28 grams of protein, a chicken breast usually offers about 17 grams of protein, three ounces of fish like salmon, tuna, halibut, or snapper contains 22 grams of protein, and a large egg is 6 grams of protein. Meats are complete proteins.

Please make sure all your meat is grass-fed, pasture raised, wild-caught, etc. The quality of your food does matter.

  1. Dairy

In general, the more concentrated sources of dairy are highest in protein. For example, 6 ounces of greek yogurt and cottage cheese provide 18 grams of protein, where 6 ounces of milk only contains 6 grams of protein. Hard cheese is another source of concentrated dairy protein. For example, hard parmesan cheese contains 10 grams per ounce, whereas soft cheeses like mozzarella and brie only contain 6 grams of protein per ounce. Dairy products are complete proteins.

Instead of conventional pasteurized and homogenized dairy, please choose raw dairy from Organic Pastures or Claravale Farms for higher quality, better tolerated and more nutrient dense dairy.

  1. Beans

Beans should be soaked overnight prior to cooking to ensure better digestion and absorption of nutrients. Lentils, however, can simply be cooked in some homemade bone broth (see the post on homemade protein drinks for the recipe), and contain 18 grams of protein per cup. Green peas contain 8 grams of protein per cup. Lentils and peas are not complete proteins. I did not include soy in this category, as it is a highly processed, genetically modified product in America, and when not fermented can disrupt hormonal balance.

  1. Nuts and Seeds

Nuts and seeds should also be soaked overnight and dehydrated for best digestion and absorption of nutrients. One fourth of a cup of hemp seeds contains 13 grams of protein, the same quantity of almonds, pumpkin seeds, or flax seeds contains 8 grams of protein, sunflower seeds contain 6 grams, cashews contain 5 grams, and pecans contain 2.5 grams of protein. Hemp seeds are a complete protein, but most nuts and seeds are not. Peanuts are not included since they are highly allergenic and are technically a legume. When selecting nut butter, look for one without added hydrogenated oils like canola, soy or vegetable oils, or added sugars.

Lindsea Burns
Nutritional Therapy Practitioner (NTP)
Clinical Nutritionist


The views and opinions presented in this blog are those of the author and do not necessarily represent the views or opinions of Krav Maga Worldwide.

Categories: News

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