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PROTEIN AT A GLANCE
MEAT, POULTY, & SEAFOOD
VEGGIES
(1 CUP)
4 OZ CHICKEN BREAST: 25 G
4 OZ TURKEY BREAST: 27 G
4 OZ BEEF (LEAN CUTS): 30 G
4 OZ PORK LOIN: 27 G
4 OZ SALMON: 23 G
4 OZ TUNA: 25 G
4 OZ SHRIMP: 24 G
4 OZ JERKY 32 G
SPINACH: 5 G
BROCCOLI: 3 G
BRUSSELS SPROUTS: 3 G
PEAS: 9 G
EDAMAME: 17 G
ASPARAGUS: 3 G
NUTS & SEEDS & VEGAN
DAIRY
1 OZ ALMONDS: 6 G
1 OZ WALNUTS: 4 G
1 OZ PISTACHIOS: 6 G
1 OZ CASHEWS: 5 G
1 OZ PEANUTS: 7 G
1 OZ PECANS: 3 G
1/2 CUP BLACK BEANS: 8 G
1 CUP TEMPEH: 31 G
1 CUP TOFU: 20 G
3 WHOLE EGGS: 18 G
3/4 CUP GREEK YOGURT: 18 G
3/4 CUP COTTAGE CHEESE: 21 G
CLEAN WHEY (OR PLANT-BASED) PROTEIN POWDER
HEALTHY FATS AT A GLANCE
AVOCADO (1 MEDIUM AVOCADO): 21 G
WALNUTS: 4 G
CHIA SEEDS: 9 G
ALMOND BUTTER: 18 G
OLIVE OIL (1 TABLESPOON): 14 G
SALMON: 11 G