Q: I know eating enough protein is important, but what are the best sources to consume early in the day?

A: You’re right that protein is important! It builds muscle, keeps you full, and is not readily converted to body fat.

A healthy diet should include about one gram of protein per three pounds of bodyweight, or 50g/day for someone weighing 150 pounds, more if you want to gain muscle mass. But meeting even the basic amount can be a challenge. The best approach is to eat lean protein throughout the day.

My two favorite sources of breakfast protein are egg whites and Greek yogurt. Four egg whites contain nearly 15g of protein, while Greek yogurt contains about 20g per serving and comes in zero-fat varieties. Both provide a great jump-start toward 50g per day! For a complete, satisfying meal, eat either with fresh fruit and a moderate serving carbs, such a a piece of toast or a handful of granola.

To ensure you get enough protein at lunch, plan it the day before! If you are having chicken or fish for dinner, just cook a little extra and you will have your lunch for the next day. Above all, planning helps ensure you eat less fast food! [More info: Meal Prepping]

Natural chicken and turkey from the deli are other great sources of lunch protein (4g per slice). For a between-meal morning snack, consider cottage cheese (28g per serving), almonds (6g per handful), or even a protein shake!

Shaun Karp is a certified personal trainer in Vancouver, B.C. For more info call his office at 604-420-7800 or visit KarpFitness.com. You can also find Karp Fitness on Facebook, Twitter, LinkedIn, and Google+.