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30g of protein, 25 ways.
The cheat sheet every 8-Week client gets at the consult. Screenshot it, stick it on the fridge, stop guessing.
| Food | Protein |
|---|---|
| Chicken breast, 150g cooked | 45g |
| Turkey mince, 150g | 40g |
| Lean beef mince 5%, 150g | 38g |
| Salmon fillet, 150g | 33g |
| Tin of tuna in spring water | 30g |
| Cod or haddock, 150g | 30g |
| Prawns, 150g | 30g |
| 3 eggs | 19g |
| Greek yoghurt 0%, 200g | 20g |
| Cottage cheese, 200g | 22g |
| Skyr, 150g pot | 16g |
| Semi-skimmed milk, 500ml | 17g |
| Cheddar, 50g | 13g |
| Protein shake, 1 scoop | 20 to 25g |
| Quorn pieces, 150g | 21g |
| Tofu, 150g | 18g |
| Tin of lentils, drained | 14g |
| Tin of chickpeas, drained | 12g |
| Baked beans, half tin | 10g |
| Edamame, 100g | 11g |
| Peanut butter, 2 tbsp | 8g |
| Oats, 60g | 8g |
| Wholemeal bread, 2 slices | 9g |
| Protein bar | 15 to 20g |
| Steak, 150g | 40g |
- Protein at every meal. That gets most people to their number without counting.
- Your number: roughly 1.6g to 2g per kilo of bodyweight. Work yours out in thirty seconds.
- Shakes are a top-up, not a meal. Real food first.
Figures are typical values from UK packaging and the McCance and Widdowson food tables, rounded. Brands vary.
Want it in your inbox? Email me the protein sheet and it comes back as a PDF, with the start dates when the next block opens.