Jun '25 • 🥗 Nutrition & Food Help
Protein Foods CHEAT SHEET
Not sure how to eat more protein, I gotchu!
SAVE THIS LIST!!!
🍳 5–10g of Protein
- 1 large egg – 6g
- 1 oz cheddar cheese – 7g
- 2 tbsp peanut butter – 8g
- ½ cup cottage cheese (low-fat) – 10g
- 3 oz tofu (firm) – 9g
- 1 oz turkey or chicken deli meat – 6g
- ½ cup Greek yogurt (plain, low-fat) – 9g
- ½ cup black beans – 7g
- ½ cup cooked quinoa – 8g
- ½ cup edamame (shelled) – 9g
🍗 11–20g of Protein
- 3 oz grilled chicken breast – 20g
- 1 cup Greek yogurt (plain, low-fat) – 17g
- 2 large eggs – 12g
- ½ cup tempeh – 15g
- 1 scoop whey protein – 20g
- ½ can tuna (in water) – 15g
- ½ cup lentils (cooked) – 12g
- 2 oz lean ground beef (90%) – 14g
- 1 cup milk (2%) – 8g
- 1 slice high-protein bread – 10g
🍣 21–30g of Protein
- 4 oz grilled chicken breast – 26g
- 1 can tuna (in water) – 30g
- 1 cup cottage cheese (low-fat) – 28g
- 4 oz lean ground turkey – 28g
- 1 scoop plant protein powder – 20–25g
- ½ block tofu (firm) – 21g
- 1 cup cooked lentils – 18g
- 1 cup plain skyr – 22g
- 3 eggs + 2 egg whites – 27g
- 4 oz salmon (wild) – 25g
🥩 31–40g of Protein
- 5 oz grilled chicken breast – 33g
- 6 oz Greek yogurt (triple strained) – 30g
- 6 oz lean ground beef (90%) – 38g
- 1.5 scoops whey protein – 35g
- 6 oz pork tenderloin – 36g
- 6 oz baked cod – 36g
- 6 oz seitan – 36g
- 2 cups cottage cheese – 42g
- 6 oz steak (sirloin) – 40g
- 4 oz rotisserie chicken + 1 slice high-protein bread – 34g
🔥 Over 40g of Protein
- 8 oz grilled chicken breast – 50g
- 8 oz salmon filet – 48g
- 2 scoops whey protein – 40g
- 6 oz steak + 2 eggs – 45g
- 8 oz pork loin – 52g
- 1.5 cups tempeh – 45g
- 8 oz baked tofu – 44g
- 2 cups lentils + 1 oz feta – 42g
- Protein smoothie (2 scoops protein, 1 cup milk, 2 tbsp peanut butter) – 50g
- 8 oz lean ground beef (90%) – 46g
7
2 comments
Protein Foods CHEAT SHEET
skool.com/achidis-inner-circle-7459
No more extremes. Just real coaching, better habits, and a supportive space to get fit, eat smart, and feel in control again — for life.
Leaderboard (30-day)
1
+88
2
+68
3
+64
4
+5
Powered by