When it comes to building balanced, satisfying meals, protein is the star. It supports muscle repair, keeps you full longer, and helps regulate countless bodily functions. But here’s the million-dollar question: Should you get your protein from plants or animals?
At Eat Clean Bro, we believe there’s no one-size-fits-all answer—just delicious, nutrient-packed options to suit every lifestyle and goal. Whether you’re fueling intense workouts or simply looking for more balanced nutrition, let’s break down how different sources of protein—animal and plant—stack up, and show you the best meal prep choices to fuel your goals..
Why Protein Matters
Protein isn’t just for bodybuilders; it’s essential for everyone. It plays a key role in:
- Muscle maintenance and growth – repairs muscle tissue after activity.
- Satiety and weight management – keeps you fuller for longer.
- Hormone and enzyme production – supports essential bodily processes.
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Immune health – aids in building antibodies.
The daily recommended intake for most adults ranges from 0.8–1.6g of protein per kilogram of body weight, depending on activity level and goals.
Animal-Based Protein: Complete & Powerful
Animal proteins are considered complete proteins, meaning they contain all nine essential amino acids your body needs. They’re typically rich in B12, heme iron, zinc, and omega-3 fatty acids (especially from fish).
Pros
- High bioavailability (your body absorbs and uses them efficiently)
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Dense in key vitamins and minerals
Naturally complete amino acid profile
Cons
- Can be higher in saturated fat and cholesterol (depending on the cut or preparation)
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Some individuals may have ethical or environmental concerns
Other Sources of Animal Protein
Beyond whole foods like chicken, beef, fish, and eggs, many people also rely on whey protein powder. Whey is a fast-digesting, complete protein derived from milk, making it a convenient option for shakes, smoothies, or post-workout recovery.
Eat Clean Bro Favorites
- Post Workout w/ Green Beans – A classic comeback! All-natural grass-fed beef burger served with white rice and steamed green beans.
- Basics Elite – Tender grilled barbecue chicken breast over turmeric yellow rice with steamed green beans and BBQ sauce. Salmon swap available.
- Herb Salmon and Sautéed Vegetables – Herb roasted salmon with broccoli, roasted green beans, garlic, and crushed red pepper.
- Grilled Chicken & Roasted Vegetables – Lemon-herb marinated chicken breast with roasted green beans, bell peppers, onions, and grape tomatoes.
- Carolina BBQ Chicken Thigh – Grilled boneless chicken thighs with creamed corn, all-natural bacon, jalapeños, steamed green beans, and tangy Carolina BBQ sauce.
- Lemon Chia Seed Protein Balls – Gluten-free, protein-packed bites with omega-3s, fiber, and antioxidants for a healthy, sweet snack. (Nutritional info per 1 ball, 6 per container.)
- Blueberry Protein Pancakes – Gluten-free, lightly sweet, and fluffy with a powerful protein punch and antioxidant boost.
Plant-Based Protein: Versatile & Nutrient-Dense
Plant proteins come from foods like beans, lentils, tofu, quinoa, and nuts. While most aren’t complete proteins on their own, pairing them (like rice and beans) can easily cover your amino acid needs. Plant sources also offer fiber, phytonutrients, and healthy fats that animal proteins lack.
Pros
- Lower in saturated fat and cholesterol
- High in fiber, promoting gut health and digestion
- Rich in antioxidants and anti-inflammatory compounds
Cons
- Some plant proteins are less bioavailable
- Often lower in certain nutrients like B12, iron, and zinc (requires mindful meal planning)
Other Sources of Plant Protein
For those who prefer a plant-based option, vegan protein powders like pea, hemp, and rice vegan proteins are excellent alternatives. They’re convenient, easy to digest, and can help ensure you’re hitting your protein targets even on a fully plant-based diet.
Eat Clean Bro Favorites
Strictly Plant-Based Options (Vegetarian-Friendly):
- Chopped Salad – Romaine, iceberg, radicchio, celery, cucumber, hot cherry peppers, Marcona almonds, Castelvetrano olives, shredded provolone, and tangy red wine vinaigrette.
- Roasted Sweet Potatoes – Naturally sweet, fiber-rich, and perfect as a nutrient-dense plant-based side.
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Orecchiette and Broccoli – Our chefs took simple, whole ingredients and designed a delicious, elevated meal! The combination of orecchiette pasta, fresh broccoli, extra virgin olive oil, garlic, shaved parmesan cheese, and a touch of red pepper flakes create a flavorful and cozy dinner.
Plant-Forward Options (Plants + Animal Protein):
- Southwest Chicken Salad – Fresh romaine, black beans, sweet yellow corn, shredded cheddar jack cheese, seasoned chicken, tomatoes, jicama, scallions, cilantro, and our homemade southwest ranch dressing. A protein-packed salad that balances lean animal protein with hearty plant-based ingredients.
- Kale Chicken Caesar Salad – Kale is massaged with fresh lemon & red pepper flakes and tossed with chickpeas, thinly sliced red onions, croutons, shaved Romano cheese, and a side of our homemade Caesar dressing. A fiber-rich, plant-forward twist on a classic Caesar.
Finding the Right Balance
You don’t have to pick a side—many people thrive on a blended approach, using animal proteins for nutrient density and plant proteins for variety and health benefits.
Pro tip for meal prep:
- Mix and match sources throughout the week to keep your diet balanced and exciting.
- Pair plant proteins with vitamin C-rich veggies to boost iron absorption.
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Rotate between lean meats, seafood, and plant proteins to avoid nutrient gaps.
Protein, whether sourced from plants or animals, is essential for optimal health. At Eat Clean Bro, we make it easy to meet your protein goals without compromising on flavor, freshness, or variety. Each meal is prepared by our in-house culinary team and approved by our registered dietitian, ensuring that it is balanced, nutrient-dense, and delicious.
Order online to have your protein-packed favorites delivered to your door.
