Tracking every bite, trying to hit 150g a day, and somehow still coming up short 😩
Now? I keep it simple.
These are my go-to foods that pack in 20–30g of protein per serving 🙌
Whether you’re trying to build muscle, lose fat, or just feel full for more than an hour… this is your cheat sheet to easily add more protein into your day 💪🍳
➡️ Save this so you’re never stuck asking “where’s the protein?” again
PROTEIN CHEAT SHEET⬇️
🥩 Animal Proteins
(may vary slightly depending on cooking method and leanness)
Chicken breast (cooked, skinless): 4 oz = 26g protein
Ground turkey (93% lean, cooked): 4 oz = 22g protein
Lean ground beef (90% lean, cooked): 4 oz = 22g protein
Salmon (cooked): 4 oz = 25g protein
Tuna (canned in water):One 5 oz can = 27g protein
Eggs + Egg Whites Combo: 2 whole eggs + ¾ cup egg whites = 22–24g protein
🧀 Dairy & Alternatives
Nonfat Greek yogurt (plain, 0%): 1 cup (225g) = 23g protein
Low-fat cottage cheese (2%): 1 cup = 27g protein
LSF Plant Protein: 1 scoop = 20g-23g protein
**LSF Protein Smoothie Example: 1 scoop LSF Protein 1 cup frozen berries, 1 cup almond milk + 1 tbsp chia seeds + ice2
🌱 Plant-Based Whole Foods
Tempeh: 4 oz = 21g protein
Tofu (firm): 6 oz = 21g protein
Lentils (cooked): 1.5 cups = 27g protein
Edamame (shelled, cooked): 1.5 cups = 24g protein
