A Protein Rich Food List

This protein rich food list is compiled to help you maintain the correct balance of essential amino acids. I am also adding a few simple eating habits that will ensure use them as protein instead of an expensive energy source.

Here's the List

Organic or Sustainable Grassfed

  • Cows Providing Raw Dairy
    • Milk
    • Cheese
    • Yogurt
    • Kefir
  • Bison
  • Cattle
  • Goats Providing Raw Dairy
    • milk
    • hard cheese
    • soft cheese

Organic or Sustainable Free Range

  • Chicken
  • Chickens Providing Eggs
  • Turkeys
Fish - Certified Sustainable by The Marine Stewardship Council

We suggest the smallest available to ensure lowest mercury levels.

  • Wild Caught Small Salmon
  • Troll Caught Small Albacore Tuna
  • Small Halibut
The above list should all contain complete proteins. This means we are eating protein rich food because they all contain the essential amino acids and are balanced.

The above foods are selected because of their growing procedures and the raw material going into the making of the food, i.e., what the animals eat and what the plants take up from the soil, etc. Even with great care in selecting quality protein rich foods, we still need to ensure we are utilizing the complete proteins we do eat.

What Happens if They Are Not Properly Balanced?

After researching a lot of material regarding the balancing of proteins, I have to come to the conclusion that the actual truth is yet to come. There are two schools of thought here on the subject of what the body does with the essential amino acids when they are not properly balanced. I will give you both.


When out of balance, for instance, one or two essential amino acids are lower in quantity than they should be to meet the body's requirements in terms of balance. The body will use the lowest amino acid figure as a measure. The rest of the essential amino acids will be used as they balance out with that level. The essential amino acids that aren't used get put to use as energy instead of building blocks for important body functions. This is poor use of expensive proteins.


When the body recieves a protein food that has an imbalance of essential amino acids, it then gathers amino acids from various body parts to meet the correct balance. This is borrowing with intent to pay back once the amino acids are digested, reassembled and then put to use.

It has been observed that this is a weakness in the body's system. The payback may not occur. This leads to weaknesses and serious illness if not repaired with adequate nutrition. An example of this would be a person who goes bicycling a lot. This person needs good muscle but has not paid attention to ensuring his aminos are balanced properly. His body takes aminos from the heart muscle and gives to the leg muscles until the heart gives up.

The one point that everyone seems to agree upon is that there are essential amino acids (though it is not totally agreed upon as to which ones are essential).

So What Do We Do?

There is something we can do to ensure we get protein rich food with the most value out of essential amino acids that we eat.

  1. Buy the best quality when possible.
    • When you can't, supplement the meal with a few complementary proteins.
  2. Improve digestibility of proteins you eat.
    • Use digestive enzymes and hydrochoric acid tablets with cooked protiens.
    • Eat the raw form of protein foods where possible as they are packed with enzymes to aid digestion
    • Add a little good fat to protein foods if lacking for better digestion.
    • Eat fresh raw vegetables with your proteins for better digestion
  3. Eat proteins with correct balance of carbohydrates and fats to ensure digestibility.
    • It is also well documented that proteins, carbohydrates and fats eaten in a certain ratio to each other will assist the body in digestion and utilization of the meal. This is based on the formula of the 40:30:30 diet or the Zone diet.


  • 40-30-30 Fat Burning Nutrition by Joyce and Gene Daoust
  • Enter The Zone by Barry Sears, Ph.D. with Bill Lawren
  • The Pro Vita Plan by Jack Tips, N.D., Ph.D.
  • Thriving in a Toxic World by William R Kellas, Ph.D. and
    Andreas Sharon Dworkin, N.D.

Please feel free to email me if you have questions or comments. I am always happy to respond.

Go to Protein Rich Foods from A Protein Rich Food List