Animal-Based Protein Sources

  1. Chicken Breast
    • Protein: 31g per 100g
    • Calories: ~165 kcal
  2. Turkey
    • Protein: 29g per 100g
    • Calories: ~135 kcal
  3. Fish (e.g., Salmon)
    • Protein: 25g per 100g
    • Calories: ~206 kcal
  4. Eggs
    • Protein: 6g per large egg
    • Calories: ~70 kcal
  5. Greek Yogurt
    • Protein: 10g per 100g
    • Calories: ~59 kcal
  6. Cottage Cheese
    • Protein: 11g per 100g
    • Calories: ~98 kcal

Plant-Based Protein Sources

  1. Lentils
    • Protein: 9g per cooked 100g
    • Calories: ~116 kcal
  2. Chickpeas
    • Protein: 8g per cooked 100g
    • Calories: ~164 kcal
  3. Quinoa
    • Protein: 4g per cooked 100g
    • Calories: ~120 kcal
  4. Tofu
    • Protein: 8g per 100g
    • Calories: ~76 kcal
  5. Edamame
    • Protein: 11g per 100g
    • Calories: ~121 kcal
  6. Chia Seeds
    • Protein: 17g per 100g
    • Calories: ~486 kcal

Protein Supplements

    1. Whey Protein Powder
      • Protein: 20-25g per scoop (30g)
      • Calories: ~120 kcal (varies by brand)
    2. Pea Protein Powder
      • Protein: 15-20g per scoop (30g)
      • Calories: ~100 kcal (varies by brand)

Daily Protein Goal Example

For a 70 kg active individual, the protein goal would be between 112 grams and 154 grams per day.

By focusing on adequate protein intake and understanding its role in your nutrition, you’re setting yourself up for success on your journey toward sustainable transformation. Every meal is an opportunity to fuel your body in a way that supports your goals, click here to check some of the most popular protein rich food below and build up a stronger, leaner body!