Protein Cheat Sheet

How to get 30 g of protein in a serving 

 

Each bullet is 30g of protein. If you eat three of these you’re at 90 g per day if you wait for you’re at 120 if you eat five you’re at 150.  And so on!!! Rockstar! 

• 227 grams of Fage Greek yogurt & 30 grams of kashi Golean high-protein cereal  – 30.5 g protein
• 5 Whole Eggs – 30g of protein
• 3 whole Eggs three egg whites – 29g protein
• 2 whole eggs two egg whites 2oz ham – 33g protein
• 227 grams Fage Greek yogurt & 1 egg – 29g of protein
• COOKED chicken breast – 3.5 ounces or 100 grams – 30g Protein
• cooked chicken thighs – 4.2 ounces or 130 g – 31g of protein. 
• pork sirloin tip roast- 160 grams or 5.5 oz – 31g of protein
• 90% lean ground beef. 150 grams or 5.3 ounces cooked – 30g of protein
• 90% lean ground bison – 150 g or 5 ounces – 30g of protein
• New York strip – 150 g or 5.5 ounces- 31g of protein
• Chicken nuggets, 10 – 31g of protein
• Tyson grilled chicken breast nuggets -120 grams – 30g of protein 
• Shrimp – 4.5 ounces cooked or 14 medium shrimp – 30g of protein
• Salmon – 115 g or 4 ounces cooked equals – 30g of protein. 
• Lentils 250 g cooked – 30 g of protein
• Black beans 135 g cooked
• Black beans 125 g and 100 g jasmine rice – 30g of protein.