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Otherwise, you might be feeling hungry way before your next meal. If you’re on the go, you don’t necessarily have to buy yourself lunch to fuel up—just grab the healthiest meal replacement shake. Good sources of protein are whey, soy, hemp, brown rice and pea protein. Pricing and availability are accurate as of the piece’s initial publication. Sign up now and enjoy These save me. You should aim to consume roughly to calories, 15 to 25 grams of protein, 5 grams of fiber, and 10 to 13 grams of healthy unsaturated fat, says Wendy Bazilian, DrPH, RD, author of The SuperfoodsRx Diet. Instead of whey or soy, protein comes from sprouted grains, legumes and seeds.