WHENEVER POSSIBLE, pasture fed whole fat animal products, including organ meats OR antibiotic and hormone- free Lean meats and poultry then add extra good fat

Fish, wild (not farm raised unless raised locally from a farmer you know and trust). As often as possible use fresh.

Eggs, especially pasture fed, or second best is organic or high Omega 3

Cottage cheese, farmer's cheese or "pot" cheese or any raw cheeses -especially those made from raw milk from pastured animals but see our Combination Foods page

Kefir but see our Combination Foods page

Fish eggs (roe or caviar)

Acceptable but not ideal:

High quality, low heat, undenatured, non-acid treated whey protein powders (read label)and only in limited amounts

Firm and extra firm tofu, non-GMO, in limited amounts

Hot dogs and sausage with minimal ingredients and no msg, preferably sourced from pastured animals

  • For the average-sized person, PROTEIN should account for ABOUT 20 to 30 grams protein per meal, THREE meals per day MINIMUM. Some people may require as much as 46 grams best protein per meal, so consider this tip:

FORGET CALORIES, grams and strict portion control. Start with a satisfying amount of BEST protein and GOOD fat, then add carbs, starting with "most favorable" carbs, which are unlimited. OR use the "eye-ball" approach: one fist for protein, two fists (or more) for "most favorable carbs" and one fist (or less, depending on needs) for "favorable" and "unfavorable" carbs - TOGETHER, plus some added butter, olive oil and/or nuts or seeds.

NB: Groups that benefit from higher amounts of the more easily digested protein include athletes in certain stages of training, the seriously ill or malnourished, pregnant and lactating moms, and those of us with "insulin/blood sugar imbalances": i.e. most of us.