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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 |
- Aim for a palm-sized portion of protein at every meal, four times a day. 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.