Protein "Cheat Sheet"

I get so many questions about “macros” (macronutrients)—mainly our daily protein goals and how to hit them—that I created a “cheat sheet”. This way people can visualize what a meal with 30g of protein might look like. I try to hit 100+g daily, broken up between 3 meals (roughly 30g) and a snack (about 10g). Your numbers, however, will vary a bit based on your size, gender, age, and exercise habits. Message me for a more precise formula so you can figure out your daily goal — just remember, every day is different so don’t get too hung up on the numbers. If you are eating a sufficient amount of protein days, you are in good shape.

You know I am plant-based, but animal protein will definitely give you more bang for your buck, so I always do a mix of plant and animal protein sources. Plant protein has fiber, while animal protein does not, so don’t forget a side of hummus with your Greek chicken salad. Bon appetite!

30 grams of protein cheat sheet:

• 1 1/2 cups Greek yogurt • 1 cup tempeh • 5 ounces shrimp (about 10 large shrimp) • 1 cup cottage cheese • 4-5 ounces chicken • 4-5 ounces grass-fed steak • 6 ounces wild caught salmon • 1 1/2 cups tofu • 2 cups black beans • 1 1/2 cup lentils • 4-5 whole eggs • 1 packet of tuna fish (about 5 ounces) • 4 Tbsp collagen powder or 1 serving protein powder (20-30g) • 1 protein bar (David’s, REDD, Ratio, etc) about 20-30g