Welcome to the Protein Party Whether you’re plant-based, flexitarian, or just trying to keep your muscles from ghosting you, this guide is your backstage pass to hitting 20g of protein per meal—without sacrificing flavor or flair.
🌱 Plant-Based Protein Picks
Whole foods that serve body and soul. Aim for ~1 cup per meal to hit your target.
| Food | Serving | Protein |
|---|---|---|
| Tofu | ½ cup | 10g |
| Tempeh (organic) | ½ cup | 15g |
| Edamame | ½ cup | 9g |
| Chia Seeds | 2 tbsp | 5g |
| Garbanzo beans | ½ cup | 10g |
| Lentils (cooked) | ½ cup | 12g |
| Lentils (raw) | ½ cup | 20g |
| Beans (various) | ½ cup | 8g |
| Green peas | ½ cup | 4g |
| Hemp seeds | ½ cup | 25g |
| Seitan | ½ cup | 21g |
| Quinoa | ½ cup | 4g |
🍗 Animal-Based Protein Staples
Lean, mean, protein machines.
| Food | Serving | Protein |
|---|---|---|
| Chicken (lean) | 4 oz | 26g |
| Ground turkey (lean) | 4 oz | 26g |
| Ground beef (lean) | 4 oz | 23g |
| Tuna | 4 oz | 23g |
| Salmon | 4 oz | 21g |
| Egg | 1 | 6g |
🥜 Nuts & Nut Butters
High fat, high flavor—keep portions cute.
| Food | Serving | Protein |
|---|---|---|
| Almonds, Cashews, Peanuts | ¼ cup | 5–8g |
| Peanut Butter | 2 tbsp | 6g |
| PB2 (powdered) | 2 tbsp | 5g |
| Almond Butter | 2 tbsp | 5g |
| Cashew Butter | 2 tbsp | 6g |
🧀 Dairy-Based Protein
Cheese is a treat, not a lifestyle. Try nutritional yeast for a cheesy vibe without the dairy drama.
| Food | Serving | Protein |
|---|---|---|
| Babybel Cheese | 1 piece | 6g |
| Ricotta (light) | ¼ cup | 7g |
| Cottage Cheese (low-fat) | ½ cup | 13g |
| Goat Cheese | ¼ cup | 5g |
| Feta Cheese | ¼ cup | 5g |
| String Mozzarella | 1 piece | 7g |
| Cheddar (low-fat) | 1 oz | 7g |
| Gouda | 1 oz | 8g |
🔒 Disclaimer:
This content is for educational purposes only and does not constitute medical advice. Always consult your licensed healthcare provider before making changes to your diet, exercise, or medication routine. This site does not represent the views or policies of any specific healthcare organization.
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