Getting enough protein is essential for anyone who wants better energy, stable blood sugar, muscle maintenance, and healthy aging. In fact, getting enough protein at each meal is one of the most effective strategies for reducing cravings, improving blood sugar, and keeping you satisfied for hours.

Today, we’re sharing a FREE handout listing top high-protein foods (both animal and plant-based) in one easy-to-print PDF. We'll also discuss why getting enough protein is key for maintaining and building muscle and for improving blood sugar levels. Protein is important for everyone, but for those who exercise regularly or have insulin resistance (prediabetes or diabetes), it becomes even more important.

Why Protein Matters So Much

Protein is one of the most important nutrients for your overall health. Because we store protein as amino acids in our muscles, it's important that we consume protein every day. If we don't eat enough protein, our body will use the amino acids stored in our muscles, which means that our muscle mass decreases.

Protein Supports Muscle Maintenance, Building & Recovery

As we age, we naturally lose muscle mass, unless we intentionally eat enough protein and engage in strength training. Muscle is a big part of our metabolism and can burn up to 3 times the amount of calories our body fat burns. Keeping the muscle we have and building more muscle helps with the following:

• Mobility
• Strength
• Longevity
• Faster recovery from workouts
• Reduced risk of falls and injury

Every time you eat protein, you stimulate muscle protein synthesis, which helps maintain and repair lean muscle mass. Eating enough protein also helps us build muscle. This review of over 5000 studies concluded that increased protein intake does lead to increased muscle mass.

Protein Keeps Blood Sugar Stable

Protein slows digestion, reduces the glucose (blood sugar) response from carbohydrates, and helps keep your appetite steady. When your meal includes enough high-quality protein:

• You feel fuller, longer (eating enough protein can increase GLP-1, reducing appetite)
• You have fewer blood sugar crashes and cravings
• Your blood sugar rises more gently
• You’re less likely to overeat later

For many people working to improve insulin resistance or to balance their metabolism, protein is required in every part of every meal.

Protein Supports Hormones, Hair, Skin & Immune Function

Besides being important for muscle and blood sugar, protein provides the amino acids your body needs to create the following:

• Hormones
• Enzymes
• Antibodies
• Neurotransmitters
• Healthy skin, hair, and nails

How Much Protein Do We Need

The US RDA recommends we get roughly 0.4 g of protein per pound of body weight. However, the studies used to determine this amount were conducted on healthy young men and do not account for increased protein needs as we age or for increased protein needed when we exercise.

For people aged 40+, it is recommended that protein intake is at least 0.55 g of protein per pound of body weight. As you age, protein needs increase.

For people who exercise regularly, especially with strength training, it is recommended that protein intake is around 0.75-1.0 grams of protein per pound of body weight.

For someone who is overweight, sometimes their goal body weight is used to calculate protein needs.

Consult with a dietitian for your own specific protein needs to match your health, activity level, and age. Visit our Services page to schedule with a dietitian.

Top Foods (Animal-Based)

These foods pack the most protein per serving and are also naturally low in carbohydrates, ideal for blood sugar balance. Top animal-based protein sources include chicken breast, turkey, lean beef and steak, salmon and other fatty fish, white fish, eggs, Greek yogurt, and cottage cheese.

Top Foods (Plant-Based)

Some plant foods are excellent for protein, and most are also good sources of prebiotic fiber. Both protein and fiber are very helpful in keeping blood sugar and insulin levels balanced. The top plant-based protein foods include tempeh, tofu, beans, edamame, seeds and nuts, and some grains, like farro or wheat berries.

Some Favorite High-Protein Recipes

Top Protein Foods Handout

Get our free Top Protein Foods printable handout that includes:

✅ Highest-protein animal foods
✅ Highest-protein plant foods
✅ Serving sizes + grams of protein
✅ Recommended Daily Protein Requirements
✅ High protein snacks that are easy to grab and go
✅ Protein Smart Swaps PLUS
✅ Protein-boosting add-ins for your meals

This handout is perfect to print, save to your phone, or use when planning meals. We hope you find it helpful. Be sure to check out our balanced recipes here at Buena Wellness, where we make sure recipes have a balanced protein-to-carb ratio.

And, if you are focused on reducing insulin resistance and blood sugar, be sure to check out our Insulin Resistance Meal Plan and Guide.

Jen Birge MS, RDN, CDCES

Note: This information is a general recommendation for informational purposes only. This information is not a substitute for medical advice specific to your individual health. Please, always consult with your healthcare provider and consider seeing a Registered Dietitian Nutritionist for a personal consultation.