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    Home » Easy Wellness Tips For Women

    Protein Cheat Sheet [25 grams per serving]

    Modified: Aug 27, 2025 · by Shelby Stover · This post may contain affiliate links · Leave a Comment

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

    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.

    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 slow cooker 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 snacks. 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.

    • Difference between collagen and protein powder
    • What is collagen powder
    • Best collagen recipes
    • High-protein snacks
    • Spicy chicken bites
    • Teriyaki steak bites
    • High protein dessert-like snacks
    • Carnivore casserole
    • High protein breakfast recipes
    • How much protein do you really need
    • how to save money while you eat more protein

    What if hitting 100 grams of protein a day didn’t mean tracking macros, eating plain chicken, or chalky shakes?

    Promotion image with an e-book in front and two hands holding it with pages behind it.
    TRY THE DONE-FOR-YOU SYSTEM

    More Easy Wellness Tips For Women

    • A scoop of protein being placed into a cup.
      Why I Switched to Beef Protein Powder After 10 Years of Vegan Powders
    • Beef tallow boiling in a slow cooker.
      How To Use Beef Tallow
    • Multiple high protein foods like steak, salmon, shrimp, and edamame in a wooden cutting board.
      Food Staples For A High Protein Diet [With Grocery list]
    • Whipped shaving lotion in an amber jar with a blue linen and calendula flowers around it.
      Best DIY Shaving Cream (Nourishing!)

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    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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