Know Your Numbers
Protein Portions Cheat Sheet
Use the tables below to hit your numbers across meals and snacks.
Meal Protein Goal
Aim for 25–30 grams of protein per meal.
Dairy & Eggs
| Greek yogurt: 1 cup (8 oz) | 20–25 g |
| Cottage cheese: 1 cup | 24–28 g |
| 2 eggs (add ½ cup egg whites for +12–13g) | 12 g |
Meat & Fish
| Chicken, turkey, beef: 3–4 oz cooked | 25–30 g |
| Fish (salmon, tuna): 3–4 oz | 22–28 g |
Plant-Based Options
| Tofu: 4–5 oz | 20–25 g |
| Tempeh: 3–4 oz | 20–25 g |
| Lentils / beans: 1.5 cups | 20–25 g |
| Edamame: 1–1.5 cups | 20–25 g |
Easy High-Protein Options
| Protein shake | 25–30 g |
| High-protein milk: 2 cups | ~26 g |
Snack Protein Goal
Aim for 10–20 grams of protein per snack.
Dairy
| Greek yogurt: ½–¾ cup | 10–15 g |
| Cottage cheese: ½ cup | 12–14 g |
| Milk: 1 cup (or ~13g high-protein) | 8 g |
Quick Snacks
| String cheese (pair with nuts) | 6–8 g |
| Protein bar | 10–20 g |
| Peanut butter: 2 tbsp (pair with milk/yogurt) | 7 g |
Plant-Based Snacks
| Edamame: ½–1 cup | 9–17 g |
| Roasted chickpeas: ½ cup | 6–8 g |
| Nuts: ¼ cup (combine with protein) | 5–7 g |
GLP-1 Reality Tip
You may not tolerate large portions. Focus on protein first, smaller portions, and combining foods.
- • Greek yogurt + protein powder = ~22 g
- • Egg + egg whites = a full protein meal