How to get enough protein on Paleo for health and performance

December 20, 2025 •

4 min read

While the standard Western diet often provides only around 15% of daily calories from protein, Paleo recommendations typically fall between 20% and 35%, emphasizing high-quality, whole-food sources. This guide explores how to meet these higher protein needs effectively and deliciously.

Quick Summary

This guide details effective strategies for increasing protein intake within the Paleo diet's framework. It covers optimal sources like lean meats and eggs, explores suitable supplements, and offers meal-planning tips to support health and fitness goals.

Key Points

Prioritize whole foods: Focus on grass-fed meats, wild-caught fish, and pasture-raised eggs for complete protein sources rich in essential nutrients.
Utilize plant-based options: Incorporate nuts and seeds like hemp seeds and almonds to supplement your animal protein intake.
Strategically plan meals: Spread your protein consumption throughout the day across breakfast, lunch, and dinner to maximize muscle protein synthesis.
Consider Paleo-friendly supplements: Use bone broth protein, collagen peptides, or egg white protein powders for convenience, especially for athletes or those with high needs.
Balance and listen to your body: Aim for 20–35% of calories from protein, but adjust based on your activity level and health goals, ensuring a focus on nutrient-dense foods.
Stay hydrated: Especially when on a higher protein diet, ensure adequate water intake to support healthy kidney function.

Understanding Protein Needs on Paleo

Many people associate the Paleo diet with high protein intake, but the ideal amount is not one-size-fits-all. A typical range for Paleo followers is 20–35% of total calories from protein, but this can vary based on individual factors. A sedentary individual aiming for weight maintenance will have different needs than an athlete focused on muscle growth. For muscle building or intense training, the higher end of this range is often recommended, sometimes reaching 1.6 grams per kilogram of body weight per day. For general health and weight management, a slightly lower percentage is appropriate. The key is to prioritize lean, high-quality protein sources that are also rich in other vital nutrients.

Foundational Protein Sources

To get enough protein on Paleo, focusing on a variety of whole-food sources is paramount. This ensures a broad spectrum of amino acids, vitamins, and minerals that support overall health.

Animal-Based Proteins

Grass-Fed & Pasture-Raised Meats: Lean cuts of beef, bison, and lamb from grass-fed animals offer a high-quality protein source with a more favorable omega-3 to omega-6 fatty acid ratio than grain-fed options.
Pasture-Raised Poultry: Chicken and turkey breasts are excellent, lean protein choices. Opt for pasture-raised eggs, which provide a complete amino acid profile and high bioavailability.
Wild-Caught Fish & Seafood: Fatty fish like salmon and mackerel are protein powerhouses rich in anti-inflammatory omega-3s. Lean fish like cod and shellfish are also fantastic additions. Wild-caught options are preferred for their nutritional benefits and lower exposure to contaminants.

Plant-Based Protein for the Paleo Eater

While legumes are excluded, there are still several great plant-based options to supplement your protein intake on a Paleo diet. These are especially useful for adding variety and fiber to meals.

Nuts and Seeds: Nuts like almonds, walnuts, and cashews offer modest protein along with healthy fats. Seeds such as pumpkin, sunflower, and especially hemp seeds provide a significant protein boost and can be added to salads, smoothies, and other dishes.
Nut Butters: Almond and cashew butters (without added sugars or oils) are a convenient way to get extra protein and healthy fats. Remember, peanut butter is not Paleo as peanuts are legumes.

Strategic Meal Planning for Protein

Simply knowing the sources isn't enough. Strategic meal planning is essential to ensure you're consuming adequate protein throughout the day. Spreading your protein intake across multiple meals can maximize muscle protein synthesis.

Ideas for High-Protein Paleo Meals

Breakfast: Instead of a low-protein breakfast, try a scramble with pasture-raised eggs, spinach, and bell peppers. Add a side of wild-caught smoked salmon for an extra boost. Another option is a smoothie made with almond milk, a frozen banana, and a quality Paleo protein powder.
Lunch: A large salad topped with grilled chicken breast or flaked tuna is a classic. For a warmer meal, try chicken and sugar snap pea stir-fry or a simple turkey burger patty over a bed of mixed greens with avocado.
Dinner: Roast beef with a side of steamed broccoli and sweet potato is a fulfilling, high-protein meal. You can also make a hearty beef stew with plenty of vegetables or baked fish with asparagus.
Snacks: High-protein Paleo snacks can prevent energy crashes. Options include a handful of almonds, a boiled egg, or a batch of homemade pecan pie protein bars made with collagen.

Paleo-Friendly Protein Supplements

For athletes or those with higher protein needs, supplements can be a convenient way to meet daily goals. It's crucial to choose products that align with Paleo principles.

Bone Broth Protein: Made from the protein-rich bone broth, this powder is a popular option. It's often used in shakes or even savory hot beverages.
Collagen Peptides: Derived from animal sources, collagen is excellent for joint, skin, and hair health. It can be easily mixed into drinks or recipes.
Egg White Protein: Naked Egg is one brand offering a supplement sourced purely from egg whites, making it dairy-free and Paleo-friendly.
Beef Protein Isolate: A concentrated protein powder made from beef that is a great option for those avoiding dairy or plant proteins.

A Note on High Protein Intake

While higher protein intake is a hallmark of Paleo, it's essential to consume it responsibly. Excessively high protein, especially from processed or red meat, has been linked to potential health concerns, though studies show protein up to 35% of calories is generally safe for healthy individuals. The key is balance and focusing on nutrient-dense sources. Staying hydrated is also important to support kidney function when consuming a higher protein diet.

Comparison of Common Paleo Protein Sources


Source	Typical Protein Content (per serving)	Pros	Cons
Grass-Fed Beef	25-30g	Complete protein, rich in iron, zinc, B vitamins	Can be expensive, higher saturated fat (depending on cut)
Pasture-Raised Eggs	6g per large egg	Complete protein, excellent bioavailability, versatile	Some people have egg sensitivities
Wild-Caught Salmon	20-25g	Complete protein, high in omega-3s, vitamin D	Risk of mercury (lower in wild-caught), can be costly
Chicken Breast	25-30g	Lean, complete protein, widely available	Less flavor than other meats, can be dry if overcooked
Almonds	6g per oz	Good source of fiber, vitamin E, magnesium	Incomplete protein, high in calories
Hemp Seeds	10g per 3 tbsp	Complete plant protein, good source of omega-6s	Can be expensive, earthy flavor not for everyone

Conclusion

Achieving adequate protein intake on the Paleo diet is not only possible but also vital for supporting muscle growth, satiety, and overall health. By prioritizing a diverse range of high-quality animal and plant-based protein sources, planning your meals strategically, and potentially incorporating Paleo-friendly supplements, you can meet your nutritional goals with ease. Remember to listen to your body and adjust your intake based on your activity level and specific health objectives. With a focus on whole, unprocessed foods, the Paleo diet offers a nutrient-dense and satisfying way to fuel your body and get enough protein. For more information on the health effects of the Paleo diet, you can refer to the National Institutes of Health website for further research.

Frequently Asked Questions

High-quality animal proteins like grass-fed beef, pasture-raised chicken, eggs, and wild-caught fish are generally considered the best sources of complete protein on Paleo due to their excellent amino acid profile and nutrient density.

While challenging, it is possible to get enough protein by focusing on plant-based Paleo options like nuts, seeds (especially hemp and pumpkin seeds), and potentially supplementing with vegan Paleo protein powders derived from sources like peas or pumpkins.

Many common protein powders, like whey, are not Paleo due to their dairy content. However, specific supplements made from sources like bone broth, egg whites, or collagen peptides are considered Paleo-friendly.

No, peanut butter is not Paleo. Peanuts are legumes, which are excluded from the diet. However, you can use nut butters made from almonds or cashews as a suitable alternative, provided they have no added sugar or vegetable oils.

Your specific protein needs depend on factors like your activity level and goals. A general starting point is 20% to 35% of your total daily calories from protein, with higher percentages for athletes or those aiming for aggressive weight loss.

While higher protein intake is generally safe for healthy individuals, excessive intake over a long period can carry risks. The focus should be on balance and consuming protein from nutrient-dense, unprocessed sources, rather than relying excessively on high-protein processed foods.

Yes, legumes are excluded from the traditional Paleo diet because they contain antinutrients like lectins and phytic acid. This includes peanuts, beans, lentils, and chickpeas.