How to eat 30 grams of Protein

• 155 grams of cooked Lean Beef or Bison
• 100 grams of cooked chicken
• 5 Eggs or 2 Eggs and 170 grams egg whites
• 38 grams of protein powder
• 1 can of Tuna
• 170 Grams of uncured Turkey Lunch meat
• 190 Grams of Uncured Ham Lunch Meat
• 265 Grams of Cottage Cheese
• 300 Grams of Yogurt

 

How to eat 40 grams of Protein 

• 135 grams of cooked chicken
• 6 eggs
• 45 grams protein powder
• 1.5 cans of Tuna
• 210 Grams of lean Beef
• 225 of Uncured Turkey Lunch meat
• 255 Grams of Uncured Ham Lunch Meat
• 350 Grams of Cottage Cheese
• 400 Grams of Yogurt

How to eat 30 grams of Protein Vegetarian Options 

• 75 grams of Edamame
• 370 Grams Tofu
• 170 grams of Tempeh
• 350 Grams of Lentils
• 135 Black Beans
• Kite Hill Yogurt with half a scoop of protein powder
• 45 Grams Vegetarian Protein Powder
• 80 Grams Seitan 

I have had 22 year olds come to me reporting fatigue and dramatically low energy! The number one most important thing to increase energy besides getting enough sleep is eating enough protein!  Getting 30 grams of protein at each meal for most ladies and 40 grams per meal for most gents is key! Here are some simple ways to do it.

I often see clients struggle to hit their protein goal and all we have to do is help them to change their mindset around what a serving is! Increase your portion size of protein and it will help move you toward better energy and stronger muscles naturally!