Protein: The Missing Piece in Most Diets (And Why It Matters More Than You Think)

Wendy Francis, NBC-HWC – Board-Certified Health Coach and Functional Nutritionist

Protein is one of the most talked-about nutrients in the health world and yet, most people are still not getting enough of it.

When clients come to me struggling with energy, cravings, slow metabolism, or difficulty losing weight, one of the first things I look at is their protein intake. And more often than not, it’s lacking.

But here’s the part that often gets overlooked: protein isn’t just about chicken, steak, and eggs. There are powerful plant-based sources too and understanding how protein works in your body can completely change your health.

Why Protein Is So Important

Protein is not just about building muscle. It plays a role in nearly every function in your body.

• Supports muscle repair and maintenance
• Helps regulate hormones
• Stabilizes blood sugar
• Keeps you fuller longer (reducing cravings)
• Supports brain function and neurotransmitters
• Boosts metabolism through the thermic effect of food

If you’re not getting enough protein, your body will feel it whether that shows up as fatigue, brain fog, poor recovery, or constant hunger.

Animal vs. Plant Protein: It’s Not Either/Or

There’s a lot of debate around animal versus plant protein, but the truth is both can have a place in a healthy diet.

Animal proteins like chicken, fish, eggs, and beef are considered complete proteins, meaning they contain all nine essential amino acids your body cannot produce on its own.

Plant-based proteins, on the other hand, are often incomplete proteins, meaning they are missing one or more essential amino acids.

And this is where people get confused.

What Is a “Complete” vs. “Incomplete” Protein?

Your body requires 20 amino acids to function, and 9 of them are considered essential meaning you must get them from food.

A complete protein contains all 9 essential amino acids in sufficient amounts.

An incomplete protein is low or lacking in one or more of these amino acids.

This doesn’t mean plant proteins are “bad” it just means you need to be a little more intentional with them.

Common Incomplete Protein Sources

Here are some plant-based foods that are nutritious but considered incomplete proteins:

• Beans (black beans, kidney beans, lentils)
• Nuts and seeds
• Whole grains (brown rice, oats, quinoa is an exception)
• Vegetables
• Peanut butter

Again, these are incredibly healthy foods. The key is understanding how to use them.

Quick Reminder on Combining Proteins

You might remember I’ve talked before about combining proteins.

When you pair certain plant foods together, like rice and beans or hummus and whole grain bread, you can create a complete amino acid profile.

The good news? You don’t have to combine them perfectly at every meal. As long as you're eating a variety of protein sources throughout the day, your body can do the rest.

Plant-Based Foods That Surprise People With Their Protein

Some foods don’t get enough credit for their protein content:

• Lentils
• Chickpeas
• Quinoa (a complete plant protein)
• Chia seeds
• Hemp seeds
• Edamame
• Greek yogurt (if including dairy)

Adding these into your meals can significantly boost your protein intake without relying solely on animal products.

Where Most People Go Wrong

Here’s what I commonly see:

• Breakfasts that are almost entirely carbs
• Salads with little to no protein
• Snacking on low-protein processed foods
• Underestimating how much protein they actually need

If your meals are missing protein, your body is constantly playing catch-up.

Back to Basics: Protein Is Foundational

This is exactly why I always bring clients back to my 4 Pillars of Health: Hydration, Exercise, Nutrition, and Sleep.

Protein sits right at the core of nutrition and without it, it’s very difficult for your body to function optimally.

Before chasing trends, supplements, or extreme diets, make sure your basics are covered.

Want Help Getting Your Nutrition Dialed In?

This is something I work on with clients all the time building simple, sustainable habits that actually support your body.

Disclaimer

This content is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making changes to your diet or health routine.

Sources

Harvard T.H. Chan School of Public Health – Protein and Amino Acids
National Institutes of Health – Dietary Protein Intake
Cleveland Clinic – Complete vs Incomplete Proteins Explained
Journal of Nutrition – Protein Quality and Plant-Based Diets