Feb 7 • Resources
🍗🥚 Protein Cheat Sheet (easy options + grams)
(Amounts are approximate — check labels for exact numbers.)
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✅ Meal Anchors (Regular Foods)
--- Animal Based
Chicken breast (cooked, 4 oz): ~35g
Turkey breast (cooked, 4 oz): ~30–35g
Lean ground turkey (cooked, 4 oz): ~22–28g
Lean beef (90–93%, cooked, 4 oz): ~22–28g
Salmon (cooked, 4 oz): ~23–25g
Tuna (1 can, ~5 oz drained): ~30–35g
Shrimp (cooked, 4 oz): ~22–24g
Eggs (2 large): ~12–13g
Egg whites (1 cup): ~25–27g
--- Dairy Based
Greek yogurt (plain, 1 cup): ~20–23g
Greek yogurt (single serve 5–6 oz): ~12–18g
Cottage cheese (1 cup): ~24–28g
Milk (1 cup): ~8g
High-protein milk (1 cup): ~13g (varies)
--- Plant Based
Tofu (firm, ~½ block / 7 oz): ~20–25g
Tempeh (3 oz): ~16–18g
Edamame (1 cup): ~17–19g
Lentils (1 cup cooked): ~17–18g
Chickpeas (1 cup cooked): ~14–15g
Black beans (1 cup cooked): ~15g
Seitan (3 oz): ~20–25g (varies)
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✅ Snack Foods (Quick + Easy)
Protein shake (RTD bottle): ~20–30g
Protein powder (1 scoop): ~20–30g
Jerky / meat sticks (1 oz): ~9–12g
Tuna packet (2.6 oz): ~15–18g
Greek yogurt cup (5–6 oz): ~12–18g
Cottage cheese cup (¾–1 cup): ~18–28g
String cheese (1 stick): ~6–8g
Hard boiled eggs (2): ~12–13g
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✅ “Snack + Protein” Combos (easy wins)
Greek yogurt (1 cup) + berries: ~20–23g
Cottage cheese (1 cup) + fruit: ~24–28g
Turkey roll-ups (4 oz deli turkey): ~20–25g
Edamame cup (1 cup): ~17–19g
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⚠️ Higher-calorie (still helpful)
Peanut butter (2 tbsp): ~7–8g
Mixed nuts (¼ cup): ~5–7g
(Great for satiety, but not the most “protein-dense.”)
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🔥 Quick Protein “Cheat Codes”
- Lean meat/fish: ~25–35g per 4 oz cooked
- Greek yogurt/cottage cheese: ~12–28g depending on serving
- Shakes: ~20–30g
- Beans/lentils: ~14–18g per cup cooked
COMMENT: What are your favorite forms of protein? 💪💪
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🍗🥚 Protein Cheat Sheet (easy options + grams)
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