"It's not a meal unless it includes protein," says health and fitness-certified specialist, Jim White, R.D., owner of Jim White Fitness & Nutrition Studios. Plus, more protein means more muscle, right? Yes, until it also means kidney stones, abdominal surgery, and heart disease. Yikes. It turns out the risks of going overboard on protein have less to do with simply eating too many unnecessary grams of the macronutrient and more about ODing on the foods that pack it—and forgoing the ones that don't.