Protein Cheat Sheet [25 grams per serving]

The moment you learn which foods are the highest in protein is the moment you can start jacking up your intake and feeling more energized, leaner, and confident! Use this protein cheat sheet to map out your food for the day and ensure you're hitting your protein goals.

A protein cheat sheet with egg whites, tuna, shrimp, steak and more and text at the top of the image.

As a Certified Nutrition Coach, the EASIEST thing you can do to promote weight loss, gain muscle, feel energized, and sky-rocket your metabolism is to eat more protein. Learn more about the benefits of a high protein diet.

Unfortunately, most people have two eggs for breakfast, some chicken for lunch, and maybe a bit more for dinner coming in around 40 grams per day.

I recommend all clients get a minimum of 100 grams of protein per day (here are more tips on how to increase your daily protein).

Best Protein Sources

Below is a protein cheat sheet that shows you exactly what 25 grams of protein looks like with the most common sources. These items are easy to have on hand and many of them can be made in advance in a variety of different ways (like this teriyaki chicken for meal prep).

Infographic with multiple protein sources like chkcen, fish, and collagen powder and how much protein they have in them.

How To Use The Protein Cheat Sheet

Instead of guessing, make sure you're getting four servings of these protein sources per day. That may mean adding more to a serving than you're already having or having an extra snack.

Personally, I like to get 25-30 grams of protein per main meal and then make the rest of my daily intake up with high protein snack recipes. You can also learn how to save money while you eat more protein but know that protein should definitely be a priority.

Protein Packed Resources

Need some help? Here are some of the best protein-packed recipes and tips on how to get more into your diet. Of course, you can also grab the 100 Grams of Protein Playbook to help you along too.