Protein helps us build lean muscle, lose body fat, fight off infections and diseases, and even blunt menopause symptoms!
Despite all the incredible benefits of protein, one of the most challenging aspects of it is getting enough of it in our daily diet! Whether it’s your goal to get 100, 120, or 140 grams of protein every day, I’ve put together a protein cheat sheet to help you easily hit your protein goals.
4 Protein Tips Before You Dig In…
These four practical tips will help you increase protein in your diet and maximize its fitness benefits today.
- Hit the right numbers: Shoot for the optimal amount of daily protein, not the minimum amount required to survive. Start with your goal weight (130 pounds, for example). That number is how many grams of protein your body can benefit from. If your goal weight is 130lb, try to eat 130g of protein daily.
- Eat the right protein: Not all protein is created equal. Foods like grass-fed beef, free-range chicken and turkey, wild-caught fish, organic eggs, hemp hearts, nuts, seeds, beans, and quinoa are clean and healthy carriers of protein.
- Space it out: We can only absorb and use so much protein at a time. Divide your protein goal evenly by the number of meals you eat per day. For example, if your daily protein goal is 130g, you should try to eat about 43 grams of protein per meal. Or, if you prefer to eat four meals a day, you’d shoot for about 33g per meal.
- Supplement when needed: On busy days, or when you’re just starting to increase your protein, it’s hard to meet our intake goals. On those days, add in a quick protein shake to make sure you keep your numbers at an optimum level.
- Make some smart swaps: When cooking at home, choose higher protein ingredients for an easy protein boost. Cook with bone broth instead of stock. Stir a scoop of protein powder into your oatmeal or morning coffee. Sprinkle hemp seeds in your smoothies or on top of roasted veggies. Add chicken, fish, or beans to your salads. Pick edamame pasta instead of white pasta and pair it with turkey meatballs.
What Are The Best Sources of Protein?
Meatheads, vegetarians, and vegans can all hit their protein goals. There are plenty of healthy protein sources available to us. My go-tos include:
- Free range eggs
- Grass-fed beef
- Wild-caught fish
- Edamame
- Quinoa
- Beans
- Chicken
- Tofu
- Turkey
- Pork
- Plain Greek yogurt
- Hemp hearts
- Cottage cheese
- Bone broth
What Is My Favorite Protein Powder?
There are tons of protein supplements out there, but I’m a big fan of Whey Isolate Protein. This brand comes from grass-fed cows and has an unflavored option plus flavors like mocha cappuccino, fruity cereal, and chocolate peanut butter!
Low-Calorie, High-Protein Foods That Will Help You Lose Body Fat
You can leverage this list when trying to cut weight. Some brands are better than others! Click on the links to find the brands I personally buy that are made with healthy, clean ingredients.
Low-Calorie, High-Protein Meat
- Chicken Breast: 4 oz = 31 grams of protein and 140 calories
- Turkey Breast: 4 oz = 31 grams of protein and 140 calories
- Pork Loin: 4 oz = 23 grams of protein and 130 calories
- Rump Steak: 4 oz = 22 grams of protein and 190 calories
- Ground Beef, 93% lean: 4 oz = 24 grams of protein and 170 calories
- Wild Caught Salmon: 4 oz = 25 grams of protein and 150 calories
- Wild Caught Tuna: 4 oz = 26 grams of protein and 120 calories
- Wild Caught Cod: 4 oz = 25 grams of protein and 120 calories
- Shrimp: 4 oz = 24 grams of protein and 120 calories
- Bone Broth:
- Kettle & Fire Bone Broth Soups: 1 serving = 19 grams of protein and 80 calories
- Kettle & Fire Mushroom Chicken Bone Broth: 1 serving = 19 grams of protein and 100 calories
- Pacific Organic Bone Broth: 1 cup = 9 grams of protein and 50 calories
Low-Calorie, High-Protein Dairy and Eggs
- Egg Whites: ½ cup, raw = 13 grams of protein and 63 calories
- Low-Fat Greek Yogurt: 1 cup = 22 grams of protein and 120 calories
- Low-Fat Skyr Yogurt: 1 cup = 14 grams of protein and 100 calories
- Low-Fat Cottage Cheese: ½ cup = 14 grams of protein and 80 calories
- Park Skim Mozzarella Cheese: ½ cup, shredded = 12 grams of protein and 160 calories
- Low-Fat Kefir: 1 cup = 10 grams of protein and 110 calories
Low-Calorie, High-Protein Plants
- Edamame: 4 oz = 16 grams of protein and 140 calories
- Quinoa: 1 cup, cooked = 8 grams of protein and 220 calories
- White Beans: ½ cup = 8.5 grams of protein and 120 calories
- Tempeh: 3 oz = 18 grams of protein and 160 calories
- Lentils: 4 oz, cooked = 10 grams of protein and 130 calories
- Tofu: 4 oz = 9 grams of protein and 90 calories
- Seitan: 4 oz = 24 grams of protein and 120 calories
- Soy Bean Spaghetti: 1 serving = 25 grams of protein and 180 calories
- Lupini Bean Pasta: 1 serving = 14 grams of protein and 160 calories
- Soy Yogurt: 1 serving = 15 grams of protein and 120 calories
Low-Calorie, High-Protein Supplements
- Collagen Powder: 1 serving = 20 grams of protein and 70 calories
- Vega Vanilla Protein Powder: 1 serving = 20 grams of protein and 120 calories
- Sunwarrior Protein Warrior Blend: 1 serving = 19 grams of proteinand 100 calories
- Natreve Grass-Fed Whey Protein Powder: 1 serving = 28 grams of protein and 140 calories
- Legion Whey Isolate Chocolate Protein Powder: 1 serving = 23 grams of protein and 110 calories
- OWYN Plant-Based Protein Powder: 1 serving = 20 grams of protein and 140 calories
The Best High-Protein Vegan Picks
Vegans can meet their protein needs too! Fill up on high-protein vegan foods, like:
Snow Peas: These little crunchy snacks contain 2 grams of protein per 1 cup serving.
Quinoa: A serving of 1 cup cooked contains about 8 grams of protein.
Chia Seeds: Just two tablespoons of these little seeds is packed with 4 grams of protein!
Almonds: One ounce (about 23 almonds) contains 6 grams of protein!
Flax Seeds: A 2-tablespoon serving of flax seeds offers 3 grams of protein.
Pumpkin Seeds: One serving offers 5 grams of protein!
Beans: Just one half-cup of beans provides 7-9 grams of protein.
Lentils: One half cup of cooked lentils provides 9 grams of protein.
Tempeh: Just 3 ounces of tempeh offer up to 20 grams of protein!
Seitan: 3 ounces of seitan typically containing around 20-24 grams of protein.
Amaranth: Just one cup of cooked amaranth contains 9 grams of protein.
Teff: This tiny yet mighty grain offers 9 grams of protein per cup!
Artichoke: A mere medium-sized artichoke boasts a surprising 4 grams of protein.
Broccoli: You’ll get about 2.5 grams per cup of cooked broccoli.
Guava: Just 1 cup of this summery fruit contains 4 grams of protein!
Soy Milk: One cup of soymilk offers up to 9 grams of protein.
Pea Milk: One cup of pea milk contains up to 9 grams of protein.
What Does 120-140+ Grams of Protein Look Like?
Try out these menu ideas this week to hit your optimal protein goal.
Day 1
Cottage cheese with fruit (1 cup of cottage cheese = 28 grams of protein)
Salad and carnitas (5 oz of carnitas = 35 grams of protein)
Chicken salad with celery (1 cup of chicken salad = 33 grams of protein)
Edamame pasta with bolognese sauce (1.5 cups of bolognese + 2 oz dry chickpea pasta = 36 grams of protein)
Day 2
Protein shake (many of these recipes have 35 grams of protein per serving)
Chicken lettuce wrap with Ole tortilla (50 grams of protein)
¼ cup of hummus and 2 cups of snow peas (10 grams of protein)
5 oz of salmon, green beans, and a sweet potato (30 grams of protein)
Day 3
1 cup of plain greek yogurt with fruit (20 grams of protein)
Protein shake (many of these recipes have 35 grams of protein per serving)
Greek quinoa bowl (50 grams of protein)
2 hard-boiled eggs (15 grams of protein)
Shrimp scampi with edamame pasta (2 oz of dry edamame pasta with 10 medium shrimp = 36 grams of protein)
Day 4
Breakfast: One cup of chia pudding with berries and ¼ cup of almonds (20 grams of protein)
Protein shake (many of these recipes have 35 grams of protein per serving)
Lunch: Tempeh Quinoa Bowl (36 grams of protein)
Snack: Amaranth Tabbouleh with Chickpeas (20 grams of protein)
Dinner: Soba noodles with tofu and veggies (25 grams of protein)
Prep Your Protein for Easy Meals
Since protein is so critical for our overall health, longevity, and weight loss goals, make it your priority.
Prepping the protein you plan to eat can help you make healthy choices throughout the week. This weekend, prep at least one protein source (for example, you could slow cook several pounds of chicken for your lunches).
It will only take a few weeks for you to feel and see the difference protein can make. Want some more high-protein meal ideas? Download my free protein-packed 5 day meal guide.
