The High Performance Journal​ - September 26th 2023

When I was in my 20's I was going on a beach vacation so I decided to diet down and get lean.

I didn't know much about fat loss back then. I thought you just had to eat fewer calories, eat whole foods, and see the weight come off.

So I did that and it worked. I went down from 178 to 167 lbs within a span of 12 weeks.

Before doing the cut I did a DEXA scan to see how much fat I lost. (Note: A DEXA scan is the most accurate way to measure your body fat and lean mass (aka. muscle) levels)

I was expecting to see some good results but when I got my DEXA back I was shocked.

I had lost fat but I also lost a significant portion of lean mass. My metabolic rate got lower as a result.

I remember the person at the DEXA asking me if I worked out. I told her I exercised with weights religiously.

Then she asked me how much protein I had been taking in and I had no clue. Uh oh.

We pinned it down that not eating enough protein was one of the reasons I had lost muscle and, trust me when I say this, you don't want this to happen.

The biggest lesson I learned from that encounter was this:

A calorie deficit + exercise = Weight loss
A calorie deficit + exercise + protein = Fat loss

Also, if your goal is to build muscle​ then it becomes even more important to optimize your protein intake.

Why Protein?

Protein is essential for making muscle because it forms the building blocks of muscle tissue. Eating the right amount helps us maintain muscle and promotes muscle growth and repair, especially after weight training.

Protein is one of the core pillars of our nutrition plans with clients​.

It's so important to a lean body that I dedicated an entire module to it in my ​Lean Body 90 Program​.

How Much Protein Do We Need?

There's been a ton of research around how much protein we need.

The studies​ seem to show that 0.8 grams per pound of body weight is the most optimal. This is for someone who’s lifting weights and wants to build or retain muscle.

So if you're a 180 lbs man you'd need 144 grams of protein a day or if you're a 140 lbs woman you'd need 112 grams of protein a day.

Now, there are many protein sources to choose from. Some are good and others are not so good.

So today I want to share with you my top 7 protein sources.

They are based on 3 factors:

1. Protein
2. Caloric value
3. Nutrition value

Are you ready? Let's get it.

The 7 Best Protein Sources on the Planet

#1 - Pasture Raised Eggs

Eggs are considered to be nature's multivitamin.

While they have moderate levels of protein they are packed with nutrients.

Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium, and iodine.

They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid, choline, and other essential minerals and trace elements, including phosphorus.

Eggs are so awesome I dedicated an entire article to it that you can access here​.

#2 - Grass Fed Steak

Grass-fed steak is both high in protein and packed with nutrients.

100 grams of a striploin steak is 194 calories, giving you 28 grams of protein.

It also contains micronutrients such as creatine, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium.

#3 - Wild Caught Salmon

Salmon is moderate in protein and calories but is one of your best sources of Omega 3 Fatty acids.

They are full of essential nutrients for your brain and body like vitamin D + K, magnesium, and choline.

Fatty fish are also considered to be one of the best heart-healthy foods you can eat due to their omega-3 fatty acid content. They also contain DHA, which is important for brain and eye development.

I aim for at least 2 servings every week.

#4 - Shrimp

Shrimp are high protein, low calorie, and rich in nutrients.

100 grams of shrimp is 99 calories and 24 grams of protein. They contain omega-3 fatty acids, selenium, vitamin B12, and antioxidants.

The primary antioxidant is a carotenoid called astaxanthin, which is a component of algae, that is eaten by shrimp.

Consuming astaxanthin may help protect against inflammation by preventing free radicals from damaging your cells.

#5 - Beef Liver

Beef liver is an organ meat known as one of the most nutrient-dense foods on the planet.

It's a great source of protein and moderate calories. 100 grams of beef liver is 133 calories with 20 grams of protein.

It contains Vitamins C, D, A, D, E & K, zinc, potassium, magnesium, phosphorous, manganese, iron, chromium, & all of the B vitamins.

It's also a great source of manganese, taurine, and thiamin.

Just make sure to marinate it with milk before cooking to get rid of the "gamey" aftertaste.

#6 - Cooked Wild Rabbit

Cooked wild rabbit is probably the most underrated source of protein out there.

It's low calorie and high protein. 100 grams of rabbit is 136 calories and 29.1 grams of protein. It's one of the few meats considered to be "white meat".

It's rich in omega-3 fatty acids, vitamin B12, iron, choline, creatine and minerals like calcium and potassium

I'm going to go out on a limb and say it's one of the healthiest meats on the planet.

#7 - Whey Protein

If you are not lactose intolerant whey protein is one of the most convenient sources of protein.

It's low in calories and high in protein. One scoop is 115 calories and 27 grams of protein.

It's also been shown to lower blood pressure​, ​treat type 2 diabetes​, ​reduce inflammation, and support gut health​.

I drink a protein shake every day as it's the most convenient way for me to get extra protein during the day.

For those wondering I use ​Diesel Protein​ because of the standards New Zealand places on its protein sources.

Mmmm...Protein

One of the reasons I wrote this is because I don't want you to make the mistake I made all those years ago.

Protein intake is one of the keys to keeping muscle but it goes beyond that.

A good number of them come packed with nutrients that assist in living a healthy life.

Now you've got 7 sources of protein to add to your grocery basket. I hope this article was of value to you.

Btw if you're looking to build muscle, burn fat, and boost energy consider investing in my Lean Body 90 program.

This course has helped 1000's of people drop weight and increase muscle in under 90 minutes a week.

If that's a goal of yours this year then grab the Lean Body 90 course here.

If not, you can use these protein sources and the articles on my site to get your body into amazing shape.

Onwards and upwards 🚀

- Dan

Whenever you’re ready, there are 2 ways I can help you:

1. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in a way that fits your busy lifestyle? ​Apply for private one-on-one coaching here.​​​

2. If you’re still looking to get lean, I’d recommend starting with an affordable course:

→ ​The Lean Body 90 System:​ Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to help my clients become lean and energetic in 90 days in only 90 minutes a week. ​Join 1000+ students here.​​

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