HIGH PROTEIN CHEAT SHEET 😋💪🏼🍗🫘

Getting enough protein can feel like a struggle, especially if you’re juggling a busy schedule. But don’t worry—you’ve got this 💪🏼! Finding simple, tasty ways to pack in protein will help fuel your energy, support your goals, and make each meal something to look forward to 😋

Animal-Based Proteins

• Chicken Breast (4 oz) - 26g protein

• Egg (1 large) - 6g protein

• Greek Yogurt (1 cup) - 10g protein

Plant-Based Proteins

• Lentils (1 cup cooked) - 18g protein

• Chickpeas (1 cup) - 15g protein

• Tofu (4 oz) - 10g protein

Supplements

• Whey Protein (1 scoop) - 20-25g protein

• Pea Protein (1 scoop) - 15-20g protein

Quick High Protein Meals

• Breakfast: Greek yogurt with berries (~30g)

• Lunch: Grilled chicken salad (~35g)

• Snack: Cottage cheese with fruit (~27g)

• Dinner: Baked salmon with asparagus (~30g)

Meal Prep Tips

• Batch cook proteins like chicken or tofu

• Control portions for balanced meals

• Mix & Match proteins with veggies for variety

Remember, staying on track with high-protein meals doesn’t have to be complicated. Small, consistent steps will lead you toward your goals. Stay focused, keep it simple, and give yourself credit for every meal that fuels your progress 💪🏼🔥!

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