Module 3: Protein

This module explores the essential role of protein in maintaining health, from cell repair to hormone production. You’ll also learn how to meet your daily protein needs responsibly and sustainably.

Why This Module Matters

Understanding protein is key to recognizing its crucial function in every system of the body. This module brings clarity to the relationship between protein, health, and sustainability.

• Understand how protein builds and repairs tissues throughout the body.
• Learn the difference between essential and non-essential amino acids.
• Explore sustainable protein choices that support long-term wellbeing.

By the end of Module 3, you'll have the confidence to assess and improve protein balance in any diet.

What You’ll Learn

• Protein Basics
• Grasp how protein supports structure, enzymes, and hormones in the body.


• Amino Acid Profiles
• Distinguish essential from non-essential amino acids and what defines completeness.


• Optimal Intake
• Estimate your daily needs based on lifestyle, activity, and goals.


• Protein Sources & Sustainability
• Compare plant and animal protein options and their environmental impact.

What You’ll Do

• Analyze Protein Quality
• Evaluate common foods to identify complete and complementary proteins.


• Calculate Needs
• Determine your ideal daily protein intake and track it accurately.


• Assess Diets
• Review example diets for adequacy and amino acid diversity.


• Create Balanced Meals
• Design protein-rich meal combinations that align with health and sustainability goals.

Module Content

This module covers the following topics:

• Role Of Protein In The Body
• Amino Acids: Essential & Non-Essential
• Complete Proteins: Animal Vs. Plant-Based
• Protein Deficiency & Excess
• Protein Chart
• Complementing Plant Foods To Create Complete Proteins
• Plant-Based Protein Meals
• Creating Nutrient-Diverse Plant Protein Meals
• Ideas For Grain And Legume Partnerships
• Ideas For Legume And Nuts/Seeds Partnerships
• Complementing Sweet Treats
• Sustainability In Protein Sourcing

Module Outcomes

By completing Module 3, you will:

• Understand the role of protein in the body’s structure and systems.
• Identify essential and non-essential amino acids.
• Distinguish between animal and plant-based complete proteins.
• Recognize the implications of protein deficiency and excess.
• Design balanced meals incorporating diverse protein sources.

Guidance Every Step Of The Way

Our nutrition experts will guide you through real-world protein analysis — helping you interpret amino acid data, balance intake, and apply your learning confidently to everyday eating choices.