My Protein Staples
written by Dave ChenYou can’t get BIG without protein. Protein contains essential nutrients and amino acids to repair your muscle tissue after tough workouts. But which ones are the “best” ones, that will give you the biggest bang for your buck? Here are my staple protein foods I always keep stocked in my pantry and fridge to fuel my training and muscle growth.
What Makes a Good Protein Staple?
These staples share three key attributes:
Versatility – They can be prepared and consumed in a variety of ways.
Affordability – Given how frequently I consume them, they need to be budget-friendly.
Taste – If I’m eating them often, they better taste good!
Plain Non-Fat Greek Yogurt
Greek yogurt is high in protein, delicious, affordable, and incredibly versatile. Use it as a marinade, in shakes, for cooking, or as a snack with your favorite toppings. My recommendation: opt for plain Greek yogurt to avoid added sugars in flavoured versions (e.g., the ones with “fruit on the bottom”). If you want a touch of sweetness, mix in your own toppings.
You don’t necessarily need non-fat yogurt — 2% or 3% varieties offer extra creaminess. However, non-fat is great if you're tracking macros.
Alternatives to greek yogurt: Cottage cheese, Skyr.
NUTRITION
Serving Size: 1 serving
Recipe:
200g Kirkland non-fat greek yogurt
15g Hershey's semi-sweet chocolate chips
20g dried cranberries
80g frozen blueberries
CALORIES: 297
PROTEIN: 20g
FAT: 5g
CARBS: 43g
Chicken
Chicken is synonymous with protein in my household. My family jokes that I’m responsible for half of the chicken consumption in Canada. It’s clearly an exaggeration but it goes to show how much chicken I eat. Chicken has the second highest Protein Efficiency Ratio (PER), and is often much cheaper than most other animal protein sources. As long as you eat it skinless and don’t deep fry the crap out of it, it is arguably the best lean protein source and has been the foundation of many gym rats’ diet since the beginning of time.
Jerky
As covered in my Kirkland Beef Steak Strips review, jerky is a convenient and tasty way to add protein to your snack repertoire. In addition to this Kirkland one, Jack Link’s and Golden Island Pork Jerky also make their way into my rotation from time to time. My one watchout with jerky is the high sodium content and the added sugar, which can really spike your total carbs intake. Jerkies can also be quite pricy, especially in today’s economy.
Whey
Speaking of affordability, whey is by far the most economical protein source gram for gram. The Optimum Nutrition Gold Standard Whey Protein, my go-to, is $114.99 CAD for 73 servings, or $1.58 per serving. (I have bought this on sale for under $80 so keep an eye out). Whey is also easy to store and quick to prepare on the go, making it an excellent whey (get it?) to get protein when you are in a pinch.
Eggs & Egg Whites
Last but not the least, egg is the king of protein, boasting the highest Protein Efficiency Ratio (PER) among natural foods. As I’m a hot breakfast person, eggs and egg whites are a delicious way to hit my protein goals. With a tried and true recipe, my ham & cheese omelette in a wrap can be ready in under 10 mins. Egg white in a carton is also an extremely effective and convenient way to get protein in your diet.
Lean Deli Meats
Lean deli meats are a quick and easy way to add protein to your meals. A couple slices of high quality deli meats can easily add 10 to 12g of protein. For me, they are an easy way to add flavour to my omelette in the morning.
NUTRITION
Serving Size: 1 serving
Recipe:
1 large egg
200g egg whites
2 slices of Kirkland smoked black forest ham
20g of Kirkland shredded double cheddar
100g of cherry tomatoes
CALORIES: 341
PROTEIN: 46g
FAT: 14g
CARBS: 7g
Other Considerations
There are a plethora of other high-protein options. Depending on your needs and lifestyle, you may choose to bring these into your rotation. I’ll give you my opinion on a short list of other food groups that do occasionally make it onto our grocery list.
Fish & Shrimp: great protein sources, no notes. Honestly if my kids liked them more, they would be part of our regular rotation. We do have salmon more frequently than others as my family loves salmon more than other types of fish, but they do have higher fat content vs. the leaner proteins (be it healthy fat).
Beef, Pork and Other Red Meats: on the topic of fats, red meats carry a lot of them, especially pork. While they are good protein sources, many parts of the cow and pig actually carry more fat per gram than they do protein (e.g., beef rib has 28g of fat to 23g of protein per 100g. Bacon has 35g of fat to 34g of protein per 100g). So while they are delicious, they are harder to fit into my macros consistently.
Nuts & Cheese: this is also true for nuts and cheese (e.g., pistachio: 45g of fat and 20g of protein per 100g. Cheddar: 33g of fat and 23g of protein per 100g). They make an excellent snack or complement to meals from time to time, just not my top choices.
Protein Bars: similar to whey, they are a very quick and easy way to get protein in, portability as its main benefit. But they aren’t good for you, especially if you are having them regularly. Many of them are packed with lots of sugar and high fat, making them just glorified candy bars (case in point).
What to Avoid
Sausages & Hot Dogs: Most sausage and hot dogs pack a ton of unhealthy animal fats, some have way more fat per serving than they do protein. You can find better-for-you options, and chicken and turkey sausages are generally better than the pork or beef counterparts, but I never feel great after eating them and I always find there are better meat options to turn to.
Packaged Foods with Protein Claims: These are your protein cereals, pancake mixes, protein sodas, etc. of the world. I call these the “fun foods” - fine to try and eat once in a while, but really shouldn’t be your staple. They are usually just protein powder mixed in with their regular versions, and more often than not, they aren’t that good.
Final Thoughts
A solid protein foundation is key to muscle growth, recovery, and overall nutrition. Stick to whole, minimally processed sources that fit your taste, budget, and goals.
Let’s #EBGB!