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If you’ve been a Trim Healthy Mama for any length of time, you already know that having protein with every meal is a crucial part of the plan. God has given us both lean and fatty protein sources, which means we never have to sabotage our S and E meals on account of our protein intake.

Knowing which foods contain high amounts of protein can be challenging enough to learn; knowing which sources of protein are appropriate to pair with S meals or E meals can be even harder. I hope this post helps you figure out what foods to pair with each fuel type to ensure you’re getting enough protein without crossing fuels and stalling your weight loss accidentally.

3 important things to remember:

1. S protein sources can only be used in S meals or Crossovers. These protein sources are naturally high in fat, so you’ll want to avoid using them in your E (carb-based) or Fuel Pull meals.
2. E protein sources are very few in number. Not many foods are high in both carbohydrates and protein. Small amounts of E protein sources can be used in an S meal to create an S Helper or a Crossover, but if you’re trying to lose weight, you should only eat E protein sources in an E setting.
3. FP protein sources are lean and contain little to no carbs, which makes them acceptable in any setting. You could pair them with low-fat, non-starchy foods to make a complete Fuel Pull meal, healthy carbohydrates to make a complete E meal, or fats and non-starchy vegetables to make a complete S meal.

For example: chicken breast  in a salad made with mixed greens, non-starchy vegetables, and a light vinaigrette dressing would make a tasty Fuel Pull; chicken breast paired with brown rice and carrots would make an excellent E; chicken breast paired with bacon, cheese, and spinach would make a delicious S.

There are many other foods besides the ones I’ve listed here that contain protein, but I’ve tried to limit this list to those foods that are significant sources of it. The authors of Trim Healthy Mama don’t want us to obsess about numbers, so instead of counting the grams of protein in each meal, focus on consuming a good source of it instead. Your main concern should be to incorporate a Fuel Pull or S protein in and S meal, or a Fuel Pull or E protein in and E meal, or a Fuel Pull protein in a Fuel Pull meal. If you can do this each time you eat, you’re golden!

S protein sources (fat-based):

• all beef

  • Serving suggestion: grilled steak with spinach salad; Lazy Lasagna on pg. 140 of the Trim Healthy Mama Cookbook; taco salad made with greens, seasoned ground beef, salsa, sour cream, and grated cheese (omit the corn chips); burgers without the bun.

• pork (except the tenderloin)

  • Serving suggestion: use in place of beef in recipes; roast in slow cooker; bacon and eggs.

• dark poultry meat

  • Serving suggestion: use in place of chicken breast in Dill Pickle Pastaless Salad; 5-ingredient Chicken Parmesan

• whole eggs

  • Serving suggestion: serve with bacon and sauted spinach; use in Coconut Cream Pie, Eggs Italian, and Luscious Lemon Squares 

• nuts

  • Serving suggestion: pair with cheese and berries for a quick, portable snack

• coconut

  • Serving suggestion: use in a trail mix made with coconut, on plan chocolate chips, seeds, and nuts; enjoy coconut milk in Peanut Butter Cup Pudding

• seeds

  • Serving suggestion: use in Creamy & Crunchy Broccoli Salad 

• Full or partial fat Greek yogurt

  • Serving suggestion: use in place of sour cream in S recipes; pair with berries and on-plan sweetener for a snack

• Full or partial fat cottage cheese

  • Serving suggestion: use in Mrs. Criddles White Chicken Lasagna 

• nut butters

  • Serving suggestion: use in Salted Almond Coconut Squares 

• cheeses

  • Serving suggestion: use to make crust for Steak & Cheese Pizza, as a topping on salads and soups, or in Mini Ham and Broccoli Quiches 

• flaxseed meal

  • Serving suggestion: make your own Baking Blend for S recipes using equal parts golden flaxseed meal, almond flour, and coconut flour

• nut flours and meals

  • Serving suggestion: use to ground pecans to make this Pumpkin Cheesecake crust, or almond flour to make this Peanut Butter Cheesecake crust

E protein sources (carb-based):

• beans

  • Serving suggestion: use in Spicy Bean Soup 

• lentils

  • Serving suggestion: use in Colorful Lentil Salad

• quinoa

  • Serving suggestion: use in Quinoa, Kale, and White Bean Soup

• guava

  • Serving suggestion: enjoy topped with naturally sweetened 0% fat Greek yogurt 

• peas

  • Serving suggestion: use in Slow Cooker Black-Eyed Pea Gumbo

• black rice

  • Serving suggestion: substitute for brown rice in Easy Southwestern Brown Rice Casserole 

• sprouted whole grain bread

  • Serving suggestion: enjoy as a sandwich with lean chicken breast, Laughing Cow cheese, mustard, lettuce, and a teaspoon of mayo

• hummus

  • Serving suggestion: enjoy with baked Tostito chips or pepper slices 

FP protein sources:

• 0% fat cottage cheese

  • Fuel Pull serving suggestion: blend with berries and on-plan sweetener to make Cottage Berry Whip
  • E serving suggestion: use in Peach Pie Smoothie
  • S serving suggestion: use in Briana’s Butter Pecan Ice Cream, or Kristen’s Versatile Spinach Casserole 

• 0% fat Greek yogurt

  • Fuel Pull serving suggestion: use as a marinade in Indian Spiced Chicken Skewers
  • E serving suggestion: enjoy topped with fresh peaches, cinnamon, and on-plan sweetener
  • S serving suggestion: use in place of sour cream and make sure your recipe has another fat source 

• collagen

  • Fuel Pull serving suggestion: dissolve in coffee or GGMS for a protein boost
  • E serving suggestion: use in E smoothies, shakes, or soups 
  • S serving suggestion: use in a mock Tim Horton’s Iced Capp 

• gelatin

  • Fuel Pull serving suggestion: use to set Strawberry Mousse 
  • E serving suggestion: use in Sugar-Free Peach Preserves 
  • S serving suggestion: use in Pink Strawberry Delight

• whey protein powder

  • Fuel Pull serving suggestion: use in Briana’s 5-Ingredient Waffles 
  • E serving suggestion: use in Peach Pie Smoothie 
  • S serving suggestion: use in Easy Chocolate Gravy

• nutritional yeast

  • Fuel Pull serving suggestion: sprinkle over fried egg whites 
  • E serving suggestion: sprinkle on 2 cups of popped corn for a cheesy flavor
  • S serving: use in Just Like Wheat Thins cracker recipe from the original Trim Healthy Mama book

• defatted peanut flour

  • Fuel Pull serving suggestion: use to make Peanut Junkie Butter on pg. 481 in the Trim Healthy Mama Cookbook
  • E serving suggestion: use the Peanut Junkie Butter as a dip for an apple
  • S serving suggestion: use in Peanut Butter Chocolate Chip Cookie Dough

• broccoli

  • Fuel Pull serving suggestion: steam and sprinkle with nutritional yeast, salt and pepper. Serve with chicken breast.
  • E serving suggestion: use in Creamy Chicken Rice Casserole  
  • S serving suggestion: use in Cream of Broccoli Soup 

• spinach

  • Fuel Pull serving suggestion: steam spinach and serve enjoy with egg white and a side of berries for breakfast
  • E serving suggestion: use in Chicken and White Bean Spinach Soup
  • S serving suggestion: use in copy-cat Kelsey’s Spinach Dip 

• white poultry meat

  • Fuel Pull serving suggestion: use in Indian Spiced Chicken Skewers 
  • E serving suggestion: use in traditional Chicken Soup and serve with sprouted bread 
  • S serving suggestion: use in Dill Pickle Pastaless Salad  or Chicken Cordon Bleu 

• lean deli meats

  • Fuel Pull serving suggestion: use to wrap around pickles for a quick snack
  • E serving suggestion: enjoy on a lunch platter with fruit, veggies, and cottage cheese 
  • S serving suggestion: enjoy with cheese, lettuce, mayo, and mustard in a low carb-wrap

• bone broth

  • Fuel Pull serving suggestion: use to make soup with non-starchy vegetables and chicken breast
  • E serving suggestion: use to make soup with root veggies and beans or rice
  • S serving suggestion: use to make soup with red meat and non-starchy vegetables

• pork tenderloin

  • Fuel Pull serving suggestion: pair seasoned tenderloin with non-starchy vegetables
  • E serving suggestion: pair seasoned tenderloin with root vegetables and rice
  • S serving suggestion: pair seasoned tenderloin with non-starchy vegetables covered in cheese sauce 

• extra lean ground beef, rinsed

  • Fuel Pull serving suggestion: use in place of regular ground beef in Taco Salad, use 0% fat Greek yogurt in place of sour cream for dressing, and omit cheese
  • E serving suggestion: use in Easy Mexican Casserole 
  • S serving suggestion: use in Cheesy Cauliflower Shepherd’s Pie 

• egg whites

  • Fuel Pull serving suggestion: use in Easy Peasy Crepes 
  • E serving suggestion: use in Berry Oatmeal Bake 
  • S serving suggestion: use to make Pavlova with Lemon Curd & Berries 

• most fish

  • Fuel Pull serving suggestion: use in Succulent Fish Bake
  • E serving suggestion: use in easy E Tuna Salad 
  • S serving suggestion: use in Lemon Pecan Fish

• unsweetened almond and cashew milks

  • Fuel Pull serving suggestion: use in Pumpkin Spice Latte Shake 
  • E serving suggestion: use in Apple Pie Oatmeal
  • S serving suggestion: use in Reeseicles 

What other protein sources would you add to this list?

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