Protein 101: How Much You Need, How to Eat Enough & Why It Matters
Most people know protein is important for muscle growth, but what if I told you that protein is just as essential for your energy, immune system, mood, and metabolism?
Through coaching countless clients combined with personal experience over the last decade, one thing is clear: almost everyone is undereating protein. Once they start tracking their intake, they’re shocked at how far off they’ve been—and how much better they feel when they finally hit their targets.
If you’ve ever felt constant cravings, low energy, brain fog, or slow recovery from workouts, protein (or lack of it) could be part of the problem.
But how much protein do you actually need? And more importantly—how do you hit that number daily without feeling overwhelmed?
Let’s break it all down, including:
How to set your protein goal based on your body, activity level, and goals
How to space your protein intake throughout the day for better absorption and recovery
Easy meal ideas, grocery staples, and high-protein convenience foods to help you hit your targets effortlessly
Common signs of protein deficiency (that have nothing to do with muscle!)
Animal vs. plant protein—which is best, how to fill nutrient gaps, and what to supplement
Protein powders & supplements—when they help, when to rely on whole food sources, and my top picks
How to hit your protein goal, even on busy days with quick, grab-and-go options
By the end of this, you’ll have a game plan to make protein second nature in your daily nutrition.
Signs You’re Not Eating Enough Protein
Protein is essential for more than just building muscle—it supports your metabolism, immune function, and overall well-being. If you’re not eating enough, your body will let you know:
📌 Constant Hunger & Sugar Cravings – Protein keeps you full. Without it, you may feel hungry all the time or crave sugar.
📌 Low Energy & Fatigue – Protein supports oxygen transport and enzyme production. A deficiency can leave you feeling sluggish.
📌 Hair Loss, Brittle Nails & Aging Skin – Protein builds strong hair, skin, and nails. Low intake can cause thinning hair, brittle nails, or premature aging.
📌 Weak Immune System – Frequent colds or slow recovery? Protein helps produce antibodies that fight off illness.
📌 Swelling (Edema) – Protein regulates fluid balance. Low intake can cause puffiness, especially in hands, feet, or legs.
📌 Mood Swings & Brain Fog – Protein is key for neurotransmitter production. Deficiency can lead to irritability, brain fog, or poor focus.
📌 Poor Sleep – Low protein intake can impact melatonin and serotonin production, leading to restless nights.
📌 Slow Injury & Wound Healing – Protein is required for tissue repair. If cuts or injuries heal slowly, you may need more.
📌 Digestive Issues – Protein helps produce digestive enzymes. Too little can cause bloating, indigestion, or irregularity.
📌 Weak Bones & Joint Pain – Protein supports bone density and collagen production. Low intake can increase the risk of fractures or joint pain.
📌 Stalled Weight Loss or Fat Gain – Protein helps maintain muscle while burning fat. A deficiency can lead to muscle loss and fat storage instead.
How Much Protein Do You Need?
Most people underestimate how much protein they need daily. Whether your goal is fat loss, muscle gain, performance, or overall health, protein should be the foundation of your nutrition.
General Protein Guidelines
A good starting place for most active individuals:
If you have weight to lose → Set your protein goal closer to your lean body mass or goal weight.
If you're maintaining or bulking → Aim for 0.8 - 1.2 grams per pound of body weight.
If you're highly active, lifting heavy, or in a calorie deficit → Stick to the higher end of that range to preserve muscle while cutting fat.
Quick Formula for Setting Your Protein Goal
Minimum: Body weight (lbs) × 0.8g
Optimal: Body weight (lbs) × 1.0-1.2g
💡 Example:
For a 140 lb individual:
Minimum: 140 × 0.8 = 112g protein per day
Optimal: 140 × 1.0-1.2 = 140-168g protein per day
Adjusting for Body Fat Percentage
For individuals with higher body fat percentages, using total body weight may overestimate protein needs. Instead:
📌 Estimate based on lean body mass (weight minus estimated body fat) for a more accurate number.
📌 If you’re unsure of lean body mass, a safe approach is using 0.8-1.0g per pound of goal weight.
💡 Example:
A 200 lb individual with 30% body fat (~140 lbs of lean mass) would set their protein goal between 110-140g per day, rather than using total body weight.
Protein Needs Based on Lifestyle & Activity Level
Older adults (40+) → Higher protein intake (1.0-1.2g/lb) helps maintain muscle mass and prevent age-related loss.
Endurance athletes → Still need adequate protein (0.6-0.8g/lb), but carbs play a bigger role in fueling performance.
Beginners vs. Advanced Lifters → New lifters can build muscle at lower protein intakes, while advanced lifters require more protein to sustain growth and recovery.
💡 The best approach? Start with a reasonable goal based on your activity and adjust based on progress, hunger, and recovery. Track your intake for a few weeks—if you’re struggling with energy, satiety, or recovery, increase your intake gradually.
Protein Timing: When Should You Eat Protein?
Instead of cramming all your protein into one or two meals (or fasting through the morning—your hormones will thank you), spacing out your intake throughout the day maximizes muscle protein synthesis (MPS)—the process your body uses to repair and grow muscle.
General Protein Timing Guidelines:
✔ Eat protein within 1 hour of waking up – Kickstart metabolism, muscle repair, and blood sugar balance.
✔ Aim for 25-40g per meal – More isn’t necessarily better; the body utilizes smaller, frequent doses efficiently.
✔ Distribute protein intake evenly – Instead of loading up on one large protein-heavy meal, aim to spread your intake across 4+ meals per day to optimize muscle repair and satiety.
Pre & Post-Workout Protein:
💡 Pre-Workout: 20-30g of protein before training preserves muscle and fuels performance.
📌 Pair protein with carbs for energy—think chicken + rice, Greek yogurt + honey, or protein oats.
💡 Post-Workout: 30-50g of protein within 60 minutes of lifting kickstarts recovery and replenishes glycogen.
📌 Best fast-digesting sources? Whey protein, lean meats, eggs, or dairy.
Protein Before Bed:
Your body repairs muscle overnight, so including a slow-digesting protein before bed can enhance recovery and prevent muscle breakdown while you sleep.
✔ Best options? Greek yogurt, cottage cheese, or casein protein.
✔ Pair it with healthy fats (like almond butter) to slow digestion even further.
📌 Pro Tip: Try to finish eating at least 2 hours before bed—this supports digestion and improves sleep quality for better recovery.
What If You Miss a Protein Meal?
✔ Don’t stress. Hitting your daily protein target is more important than perfect timing.
✔ If you miss a meal, make up for it in your next meals by adding extra protein sources.
✔ If you struggle with consistency, pre-planning meals or using a protein shake as a convenient backup can help.
Why Protein Matters Even More in a Calorie Deficit
If you’re cutting calories to lose fat, your body will try to use muscle for energy if you’re not eating enough protein. This is why protein intake should be set higher when dieting—it helps preserve lean muscle while still allowing fat loss.
✔ Set your protein intake on the higher end (1-1.2g per lb of body weight).
✔ Prioritize whole food protein sources to help with satiety and hunger control.
✔ Make protein the focus of every meal—build the rest of your plate around it.
The Truth About Protein Absorption Myths
A common myth is that the body can only absorb 30g of protein per meal, but this isn’t accurate. Your body can utilize much more, but digestion and absorption happen over time.
✔ The rate of digestion depends on the type of protein consumed (fast-digesting like whey vs. slow-digesting like casein).
✔ Instead of stressing over exact meal sizes, focus on hitting your daily total protein goal—your body will break it down and use it as needed.
A Sample Day of Eating to Hit 160g Protein
Hitting your protein goal doesn’t mean you have to eat dry chicken and plain egg whites all day. This sample day shows how to distribute protein intake across multiple meals for better digestion, sustained energy, and muscle recovery.
Meal Breakdown & Why It Works
✔ Breakfast (30g protein)
2 whole eggs + 3 egg whites, Turkey sausage
📌 Why? This meal kickstarts muscle protein synthesis (MPS) and keeps you full for hours. Whole eggs provide healthy fats and micronutrients, while egg whites and turkey sausage add lean protein without excess calories.
💡 Swap it: If you prefer a sweeter breakfast, try a protein smoothie or oatmeal with a scoop of protein powder.
✔ Snack (20g protein)
Greek yogurt + chia seeds + berries
📌 Why? Greek yogurt is packed with casein protein, which digests slowly and supports gut health. Adding chia seeds boosts fiber and omega-3s.
💡 Swap it: Swap for cottage cheese + fruit or a protein bar if on the go.
✔ Lunch (35g protein)
4 oz grilled chicken + rice + roasted veggies
📌 Why? A balanced meal with lean protein, complex carbs, and fiber. This provides steady energy without a crash.
💡 Swap it: Try lean steak, shrimp, or ground turkey for variety.
✔ Post-Workout (25g protein)
Protein shake + banana
📌 Why? Fast-digesting protein (like whey) helps kickstart muscle recovery. Carbs (banana) replenish glycogen.
💡 Swap it: If you prefer real food post-workout, go for lean ground turkey + rice or egg whites + toast.
✔ Dinner (35g protein)
5 oz salmon + sweet potato + spinach salad
📌 Why? Salmon provides omega-3s for inflammation control, while sweet potatoes fuel recovery.
💡 Swap it: Try chicken thighs, lean beef, or tofu + quinoa for a plant-based alternative.
✔ Dessert/Snack (15g protein)
Cottage cheese + almond butter
📌 Why? A slow-digesting casein protein helps with overnight muscle repair. Almond butter adds healthy fats for satiety.
💡 Swap it: Opt for a casein protein shake, hard-boiled eggs, or high-protein pudding.
✔ Daily Total: ~160g Protein
How to Make This Work for You:
📌 Adjust Protein Serving Sizes to Your Goal:
Your protein target may be higher or lower than 160g per day. Simply adjust the portion sizes to meet your needs.
✔ Need More Protein? Increase serving sizes:
4 oz chicken → 6 oz (adds ~15g protein)
1 scoop protein powder → 1.5 scoops (adds ~12g protein)
Greek yogurt → Double the portion (adds ~10g protein)
✔ Need Less Protein? Reduce serving sizes:
5 oz salmon → 3 oz (reduces ~12g protein)
3 egg whites → 1 egg white (reduces ~6g protein)
Turkey sausage → Half portion (reduces ~7g protein)
📌 Don’t Like a Certain Protein?
Swap it for another high-protein food with similar grams per serving:
Salmon → Lean beef or tofu
Greek yogurt → Cottage cheese or protein shake
Eggs → Tempeh or turkey bacon
📌 Struggling to Hit Your Goal?
Add an extra protein shake or meal.
Include higher-protein sides like lentils, quinoa, or cheese.
Make protein the base of each meal, then build around it.
📌 Plant-Based?
Replace animal proteins with tofu, tempeh, lentils, edamame, or a plant-based protein shake.
Pair grains + legumes (rice + beans, quinoa + chickpeas) to form complete proteins.
By customizing your portions, you can hit your personal protein goal effortlessly, whether you need 120g, 150g, or even 180g+ per day.
How to Measure & Cook Your Protein Correctly
Getting your protein intake right isn't just about choosing high-protein foods—it’s also about measuring them correctly. Whether you're tracking in MyFitnessPal or planning meals, understanding how to weigh and log your protein can make all the difference in accuracy.
Raw vs. Cooked: Why It Matters
Protein sources, especially meats, lose water weight during cooking. This means that if you're measuring your food after cooking, it will weigh less than when it's raw—but the actual protein content remains the same.
Nutrition labels on raw meats list the weight in the uncooked form. If it doesn’t specify “cooked,” assume it refers to raw weight.
Cooking method affects weight loss. Baking, grilling, and air-frying can lead to more water loss, making the cooked weight lower compared to boiling or steaming.
💡 A General Guide for Cooking Weight Changes:
Chicken breast: Raw 100g → ~75g cooked
Ground beef (93/7): Raw 100g → ~70-75g cooked
Steak: Raw 100g → ~75-80g cooked
Salmon: Raw 100g → ~80-85g cooked
If you forgot to weigh your protein before cooking, use these estimates to log the correct portion in your tracking app.
How to Weigh & Log Protein in MyFitnessPal
1️⃣ Weigh It Raw Whenever Possible
If you're cooking a batch of chicken, ground turkey, or steak, weigh it before cooking in grams and log it as raw weight.
If you forget, use the general conversion estimates above.
2️⃣ Look for Verified Entries in MyFitnessPal
Always choose food items with the check mark ✅ next to them. These are verified for accuracy.
Avoid generic user-generated entries, as they can be incorrect.
3️⃣ Batch Cooking & Logging in MyFitnessPal
If making a recipe, weigh the total raw weight of your protein before cooking.
After cooking, divide the total cooked weight by the number of servings.
Use the Recipe Builder in MyFitnessPal to log your ingredients for accurate tracking.
Cooking Tips for Batch Meal Prep
To make meal prep easier and ensure you're hitting your protein targets, try these batch-cooking methods:
✔ Oven-Baked: Roast chicken breast, steak, or salmon on a sheet pan at 375°F for easy, portioned protein.
✔ Air Fryer: Quick-cooks chicken thighs, salmon, and shrimp in 10-15 minutes with minimal oil.
✔ Pan Searing: Perfect for steak and fish to lock in flavor—just be mindful of added fats if tracking macros.
✔ Slow Cooker or Instant Pot: Great for shredded chicken or beef that stays juicy and easy to portion.
💡 Pro Tip: If all of this sounds overly complicated, just pick a way to cook it and be done with it. Consistency matters more than perfection. From general fitness to bodybuilding prep, the biggest concern is getting enough protein daily. If you've always weighed cooked meat instead of raw, don't stress—just stay consistent with the way you've been doing it. If needed, we can make adjustments together based on your goals!
10 Easy Ways to Get More Protein Into Your Day
If you're struggling to hit your target, try these strategies:
1. Stop Intermittent Fasting – Cramming 130+ grams of protein into an 8-hour window is tough. Start eating within an hour of waking up.
2. Start the Day With 30g Protein – Example: Greek yogurt and/or a protein shake.
3. Add Cottage Cheese to Meals – Stir into pasta sauces, on avocado toast, or even desserts.
4. Add Protein Powder to Coffee or Oats – Easy 20-25g boost with zero extra cooking.
5. Sip on Bone Broth – 10g protein per cup!
6. Snack Smart – Beef jerky, cheese, tuna, and yogurt all pack 10-20g per serving.
7. Eat Protein First in Your Meal – Prioritize protein (chicken, fish, or beef etc) before carbs.
8. Order Double Protein When Eating Out – Ask for double meat at Chipotle or extra meat on a salad.
9. Swap Non-Dairy Milk for Real Dairy – A2, grass-fed, or raw dairy has 5+g per serving.
10. Choose Leaner Meats for Higher Protein Per Calorie – 93/7 beef, bison, turkey, sirloin, filet.
Protein Powder: A Useful Tool, Not a Crutch
Protein powders can be a game-changer when you’re first learning to hit your protein goals. They offer a quick, convenient way to boost your intake—especially for busy individuals or those struggling to eat enough protein from whole foods.
✔ Great for Beginners – When you're still figuring out how to consistently hit your protein target, a high-quality protein shake can help fill in the gaps.
✔ Easy to Add to Your Day – Blend into a smoothie, mix into oats, or stir into coffee for a creamy protein boost.
✔ Quick Snack or Post-Workout Option – Ideal for on-the-go days when you don’t have time to cook a full meal.
✔ But Long-Term… – The goal is to learn how to eat your protein from whole food sources, using powders as a supplement rather than a daily necessity.
My Favorite Protein Powders
If you’re looking for clean, high-quality protein powders, these are my go-to recommendations:
🔹 NutraBio Whey Protein Isolate – This is the protein I personally use and recommend to my clients at American Strength Training Center. It’s fully transparent, third-party tested, and one of the purest whey isolates on the market—meaning no fillers, no unnecessary additives, and highly digestible. You can find it at American Strength or order it online.
🔹 Clean Simple Eats (Sold at Target!) – If you need a convenient, great-tasting protein powder available at your local store, Clean Simple Eats is a solid option. It’s made with high-quality whey protein and has fun, delicious flavors without artificial junk.
📌 Pro Tip: Protein powders can be a great tool, but the real goal is to build the skill of eating enough protein through whole foods over time. Use shakes when needed, but focus on real meals for sustainable success.
"I'm Too Busy, But I Still Need to Hit My Protein"
If you're always on the go and don’t have time to prep elaborate meals, these quick, high-protein options will help you hit your target without overcomplicating things.
Grab-and-Go Protein Sources:
Rotisserie Chicken – Ready-to-eat, high-protein, and versatile.
Deli Turkey or Ham – Roll up slices for an easy protein snack.
Low-Fat Cheese Sticks – 6-7g protein per stick, no prep needed.
Greek Yogurt (Single Serve Cups) – ~15g protein per cup.
Cottage Cheese (Single Serve Cups) – ~15-20g protein per cup.
Hard-Boiled Eggs – Prep a batch for the week or buy pre-cooked packs.
Minimal-Prep Protein Sources:
Ground Turkey + Taco Seasoning – Quick to cook and perfect for tacos, bowls, or salads.
Pre-Packaged Meatballs – Heat and eat in minutes.
Frozen Chicken or Turkey Burgers – Toss in the air fryer or pan for a fast meal.
Frozen Tenderloins or Chicken Strips – Easy protein option with minimal prep.
Frozen Edamame – Quick microwaveable snack packed with protein.
Canned & Packaged Protein Sources:
Canned Tuna or Salmon – 20-30g protein per can, mix with mustard or avocado.
Double-Up Tuna (Family Size Cans) – More protein with fewer servings.
Bone Broth (Protein-Rich Varieties) – Sip for 10-15g protein per cup.
Protein Shakes (Ready-to-Drink or Powdered) – A fast, convenient option.
📌 Pro Tip:
If you’re short on time, double up your portions when cooking—this way, you always have leftovers ready to grab and go!
The #1 Reason People Miss Their Protein Goal: Lack of Planning
After coaching hundreds of nutrition clients, I can confidently say that 99% of people don’t hit their protein target because they didn’t plan ahead. If you wait until the day is already in motion to figure out your meals, chances are you’ll come up short.
When you’re first learning how to balance macros, think of it like playing a game of Tetris with your food. You need to adjust portion sizes, mix and match proteins, and make sure everything fits by the end of the day. The best way to do this? Pre-plan tomorrow’s meals today.
✔ Pre-track in your food log – Go into MyFitnessPal (or whatever app you use) and log your meals for the next day. Adjust serving sizes so your protein goal is already mapped out.
✔ Weigh out key protein portions – If you’re cooking dinner, portion out your protein for tomorrow’s lunch too.
✔ Have backup options – Keep easy protein sources on hand (cottage cheese, deli meat, protein shakes) in case your plan changes.
Over time, this process gets easier and more intuitive. Eventually, you won’t have to track every meal to hit your goal—you’ll just know what your meals should look like. But until then, planning ahead is the fastest way to build consistency and hit your protein goal daily.
Animal vs. Plant Protein: Does It Matter?
Both animal and plant proteins can help you hit your goal, but there are key differences:
✔ Animal Proteins (chicken, fish, eggs, beef, dairy) = Complete proteins with all essential amino acids + high bioavailability.
✔ Plant Proteins (tofu, legumes, quinoa, nuts) = Often incomplete proteins, requiring combining sources to ensure a full amino acid profile.
What Nutrients Might You Be Missing?
If You Follow a Primarily Animal-Based Diet, Be Mindful Of:
🔹 Lower Fiber Intake – Animal-based diets are typically lower in fiber, which is essential for digestion, gut health, and heart health.
💡 Solution: Add high-fiber foods like berries, avocado, leafy greens, and chia seeds to your meals.
🔹 Magnesium & Potassium Deficiency – These minerals are abundant in plant foods and are crucial for muscle contractions, recovery, and hydration.
💡 Solution: Eat more avocados, bananas, dark chocolate, nuts, and seeds. Consider a magnesium glycinate supplement if needed.
🔹 Vitamin C Intake – While not directly tied to protein, vitamin C supports collagen synthesis and immune health.
💡 Solution: Include citrus fruits, bell peppers, and strawberries in your diet.
🔹 Omega-3 Deficiency – If you’re not eating fatty fish (like salmon, sardines, or mackerel) at least twice a week, you may be missing EPA & DHA, which support brain health, inflammation control, and heart health.
💡 Solution: Consider an omega-3 fish oil supplement to fill this gap.
If You Follow a Primarily Plant-Based Diet, Be Mindful Of:
🔹 Incomplete Proteins – Most plant-based proteins lack one or more essential amino acids, making it harder to get a complete protein profile.
💡 Solution: Pair legumes + grains (rice + beans, lentils + quinoa) or use a high-quality plant-based protein powder that contains all essential amino acids.
🔹 Vitamin B12 Deficiency – B12 is only found in animal products and is critical for energy production and nervous system health. Deficiency can lead to fatigue, brain fog, and anemia.
💡 Solution: Take a B12 supplement or consume fortified foods like nutritional yeast and plant-based milks.
🔹 Low Iron Absorption – Heme iron (from red meat) is much more absorbable than non-heme iron (from plant foods). Low iron levels can lead to fatigue, dizziness, and poor recovery.
💡 Solution: Eat iron-rich plant foods like lentils, tofu, and spinach. Pair them with vitamin C-rich foods (citrus, peppers) to enhance absorption. If levels are low, consider an iron supplement.
🔹 Zinc Deficiency – Found in meat and shellfish, zinc plays a major role in immune function and metabolism.
💡 Solution: Eat more pumpkin seeds, chickpeas, and cashews. A zinc supplement may be helpful if needed.
🔹 Omega-3 Deficiency – Most plant sources contain ALA omega-3s, but these aren’t converted efficiently into EPA & DHA, which are essential for brain function and inflammation control.
💡 Solution: Consider an algae-based omega-3 supplement, the best plant-based alternative to fish oil.
🔹 Creatine Deficiency – Creatine is naturally found in red meat and fish, supporting strength, power, and muscle recovery. Since plant-based diets lack natural sources of creatine, supplementing can provide a performance boost.
💡 Solution: Take 3-5g of creatine monohydrate daily for strength and endurance benefits.
Creatine: The Most Underrated Performance & Health Supplement
Creatine is one of the most well-researched and effective supplements—and yet, many people still overlook it. It’s naturally found in red meat and fish, meaning plant-based individuals are completely missing out on dietary creatine, but even if you eat animal-based, you’d have to consume multiple pounds of meat daily to fully saturate your creatine stores.
💡 Why Supplement With Creatine?
Increases strength & power—critical for lifting, sprinting, and high-intensity performance
Supports muscle recovery & endurance—helping you train harder & recover faster
Aids brain function & cognitive health—studies show benefits for memory, focus, and neurological protection
Reduces fatigue & improves energy levels—since creatine helps regenerate ATP, your body’s main energy source
May improve bone density & healthy aging—important for both younger athletes and older adults
📌 How to Take It: Supplement with 3-5g of creatine monohydrate daily, no need to cycle or load it. Take it at any time of the day—consistency is what matters.
If you want a full breakdown on creatine, including common myths, the best way to take it, and who benefits the most, check out my in depth blog post on creatine.
The Bottom Line: Covering Your Bases
Regardless of your dietary preference, making sure you're getting all essential nutrients is key.
📌 Animal-based eaters should focus on fiber, magnesium, potassium, and omega-3s.
📌 Plant-based eaters need to be mindful of B12, iron, zinc, omega-3s, and complete proteins.
📌 Everyone can benefit from prioritizing whole foods first and supplementing where necessary.
🔹 Does Collagen Count Toward Your Protein Goal?
No! Collagen lacks essential amino acids needed for muscle growth. While we all can benefit from taking collagen—especially for skin, joints, and tendon health—it shouldn’t be relied on for hitting daily protein targets.
If you’re curious about how collagen fits into your overall nutrition and how to maximize its benefits, check out my in-depth blog post on collagen where I break down the best ways to incorporate it into your routine effectively.
Top 10 Healthiest Meats (Ranked for Nutrition & Quality)
If you're looking for the most nutrient-dense protein sources, these are some of the best options to include in your meal plan.
1️⃣ Elk – Lean, high in protein, rich in iron & B vitamins
2️⃣ Venison (Deer Meat) – Extremely lean, great for heart health, packed with zinc & iron
3️⃣ Bison – Leaner than beef, high in Omega-3s, iron, & B12
4️⃣ Salmon (Wild-Caught) – Rich in Omega-3s, heart-healthy fats, & complete protein
5️⃣ Grass-Fed Beef – Higher in Omega-3s & CLA (conjugated linoleic acid), supports muscle growth
6️⃣ Turkey – Lean, high in protein, lower in fat than most red meats
7️⃣ Chicken (Pasture-Raised) – Excellent lean protein, good for muscle recovery
8️⃣ Lamb – High in iron, zinc, and healthy fats (grass-fed is best)
9️⃣ Whitefish (Cod, Halibut, Haddock) – Light, lean, high in protein, and rich in selenium
🔟 Wild Boar – Leaner than pork, packed with protein & micronutrients like niacin & zinc
📌 Pro Tip: If you can, go for wild, grass-fed, or pasture-raised options for higher-quality nutrition and fewer additives.
Make These Staples on Your Next Grocery Run!
If you’re serious about hitting your protein goals, the best thing you can do is stock your kitchen with high-protein staples. Planning ahead and keeping protein-rich foods on hand makes hitting your targets effortless.
📌 Pro Tip: Take out your food scale and set it to grams (g)—this is how you’ll get an accurate protein count per serving. The numbers in this cheat sheet are based on 100g servings, so when logging in MyFitnessPal or any tracking app, make sure to adjust the serving size to grams for precise tracking.
Protein Cheat Sheet: How Much Protein Per 100g Serving?
🐔 Animal-Based Protein Sources
Elk – 30g protein
Venison – 30g protein
Bison – 28g protein
Salmon (Wild-Caught) – 25g protein
Grass-Fed Beef – 25g protein
Turkey (Ground, 93/7) – 27g protein
Chicken Breast – 31g protein
Lamb – 25g protein
Whitefish (Cod, Halibut, Haddock) – 24g protein
Wild Boar – 27g protein
Steak (Sirloin, Filet, Lean Cuts) – 25g protein
Shrimp – 24g protein
Tuna (Canned in Water) – 29g protein
Deli Turkey – 16-20g protein (varies by brand)
Deli Ham – 15-18g protein (varies by brand)
Eggs (Whole) – 13g protein
Egg Whites – 11g protein
Greek Yogurt (Plain, Nonfat) – 10g protein per 100g / 17g per cup (170g)
Cottage Cheese (Low-Fat, 1%) – 11g protein
Bone Broth – 5-10g protein per cup
Whey Protein Powder – ~25g per scoop (~30g serving)
🌱 Plant-Based Protein Sources
Tofu (Firm) – 10g protein
Tempeh – 19g protein
Edamame – 11g protein
Lentils (Cooked) – 9g protein
Chickpeas (Cooked) – 8.9g protein
Quinoa (Cooked) – 4g protein
Black Beans (Cooked) – 9g protein
Hemp Seeds – 31g protein
Chia Seeds – 17g protein
Flaxseeds – 18g protein
Plant-Based Protein Powder (Pea or Rice-Based) – 20-25g per scoop (~30g serving)
Pumpkin Seeds (Pepitas) – 30g protein
Sunflower Seeds – 21g protein
Almonds – 21g protein
Pistachios – 20g protein
Peanuts – 25g protein
Spirulina (Dried Seaweed) – 57g protein (one of the highest plant-based sources!)
Seitan (Wheat Gluten) – 75g protein (highest non-soy option but not gluten-free)
🛒 High-Protein Pantry Staples
Oats – 12g protein
Ezekiel Bread – 8g protein per 2 slices (~70g)
Almond Butter – 21g protein
Beef Jerky – 33g protein
Peanut Butter – 25g protein
Sunflower Seed Butter – 17g protein
Pumpkin Seeds (Pepitas) – 30g protein
Hemp Hearts – 31g protein
Chia Seeds – 17g protein
Flaxseeds – 18g protein
Quinoa (Dry, Uncooked) – 14g protein
Buckwheat Groats – 13g protein
Farro (Dry, Uncooked) – 15g protein
Chickpea Pasta – 20g protein
Lentil Pasta – 25g protein
Seitan (Vital Wheat Gluten) – 75g protein (for plant-based, but not gluten-free)
Spirulina (Dried Seaweed Powder) – 57g protein
Roasted Soybeans (Edamame Beans, Dry) – 40g protein
High-Protein Cereal (e.g., Magic Spoon, Kashi GoLean) – 20-30g protein
Protein Bars (Varies by Brand, e.g., Built Bar, Quest, RX Bar) – 15-25g protein per bar (~60g serving)
How to Use This Protein Cheat Sheet Effectively
✔ Compare Protein Content Easily – Higher numbers = more protein per serving, making it easier to build meals around protein-dense foods. But remember, just because something is high in protein doesn’t mean it fits your macros. Pay attention to the fat and carb content as well—some protein sources come with extra fats (like salmon, nuts, or beef) or carbs (like lentils and quinoa).
✔ Log Accurately in MyFitnessPal – For the most precise tracking, weigh your food in grams instead of using cups or ounces. Macros are calculated based on weight, and eyeballing portions often leads to underestimating (or overestimating) intake.
✔ Plan Your Meals Around Protein – Prioritize the most protein-dense foods that align with your goals. If you need leaner options, go for chicken breast, egg whites, white fish, or lean cuts of beef. If you’re looking for more balanced meals, fattier proteins like salmon or whole eggs can fit, as long as they align with your daily fat targets.
✔ Pair Plant Proteins Wisely – Since many plant-based protein sources lack one or more essential amino acids, combine complementary foods like lentils + quinoa or beans + rice to ensure you’re getting a complete protein profile.
✔ Supplement Smartly – If you struggle to hit your protein goal through whole foods alone, use whey or plant-based protein powders as an easy way to close the gap. But protein powders should supplement, not replace real food—aim to get most of your intake from whole food sources first.
💡 Make it a Habit – Stock your fridge and pantry with high-protein staples, plan ahead, and set yourself up for success. Hitting your protein goal becomes second nature when you have the right foods on hand and an easy system to track your intake!
Take Action & Start Hitting Your Protein Goal Today
Hitting your protein goal doesn’t have to feel overwhelming—it’s just a skill you build over time. At first, it may require a little more planning and effort, but soon it will feel second nature.
Here’s your step-by-step game plan to start fueling your body right:
✔ Step 1: Set Your Protein Target – Use the guidelines in this post to determine how much protein you need. Aim for at least 0.8-1.2g per pound of body weight, adjusting based on your activity level and goals.
✔ Step 2: Plan Your Meals in Advance – The biggest reason people fall short on protein? Lack of planning. Pre-log your meals, batch-cook proteins, and build your plate around protein first so you don’t have to scramble last minute.
✔ Step 3: Space Protein Throughout the Day – Don’t save it all for dinner! Aim for 25-40g of protein per meal, and be intentional about pre- and post-workout protein to maximize muscle recovery.
✔ Step 4: Use Quick & Easy Protein Hacks – No time? No problem. Add protein powder to coffee, snack on Greek yogurt, jerky, or cottage cheese, and double up on protein when eating out (Chipotle double meat, please!).
✔ Step 5: Watch for Signs of Low Protein – If you’re always hungry, sluggish, struggling with recovery, or noticing hair loss, you’re probably not eating enough protein. Use this post to troubleshoot and adjust accordingly.
✔ Step 6: Make It Easy & Repeatable – Keep staple high-protein foods stocked, rotate flavors and seasonings, and find go-to meals that make hitting your target effortless.
📌 Remember: Tracking for even a short period builds awareness and helps you dial in your intake effortlessly. And the best part? You don’t need to be perfect—just consistent.
Now it’s your turn! What’s your favorite high-protein meal? Drop it in the comments!
