Protein! Why it’s important:

• Helps with weight loss - Protein helps you stay fuller for longer.
• Amino acid source - Your body can’t produce some essential amino acids, so you need to get them through your diet (via protein!)

Sources

Vegan Options:

• Tofu - Low in calories and fat. High in protein.
• Beans - Quinoa (“keen-wah”) and edamame higher in protein than say, kidney beans (more on beans and their protein content here). Beans are a great alternative to meat, especially because they’re so much lower in fat.
• Tempeh -  If you don’t know what tempeh is, it’s basically soy in a cake-like form. It has a different flavor and texture from tofu. It’s high in calcium and protein. 
• Almonds - almonds alone aren’t enough protein for your diet, but they’re great for snacks.

• Beef - Grass-fed beef has more fatty acids and nutrients. It’s also healthier to eat than factory-raised beef. Stick with a lean beef.
• Pork Tenderloin - Much lower in fat than beef.
• Chicken - Organic chicken is extremely lean and has more essential fatty acids than factory raised chicken.
• Wild salmon - Eat only wild salmon. Farm-raised salmon can be diseased, contain high levels of toxins and mercury, and are not as rich in omega-3 fatty acids.
• Tuna fish
• Eggs - Although egg whites are leaner, whole eggs are great for you too! Eating whole eggs are as natural as eggs come and are high in nutrients.
• Non-fat Greek Yogurt - Stay away from the flavored ones/regular yogurt. They’re extremely high in sugar. Greek yogurt is really high protein and good fats. It also has much less sugar/carbohydrates. Eat them with  pureed/mashed fruit instead of the fruit mix-ins that might come with it.
• Milk - Skim, soy, and almond milk are high in protein and low in fat. Milk can also be a great source of calcium.

All this information came from Mark’s Daily Apple. It’s a great site for info on fitness and eating clean.

Check out Eatmoreof for more tips on how to get healthy foods into your diet!