The Ultimate Protein Cheat Sheet
There’s no debate! Protein is a huge factor in your not only your physique goals but your overall health
This cheat sheet will supply you with every high protein source you can deploy in your diet!
Dairy
FAT FREE GREEK YOGURT
- Protein Content: 19g protein per 1 cup serving
- Pro-tip: Stay away from brands that have more carbs than protein per serving. Plain greek yogurt is much lower in carbs and can be substituted for sour cream or used as a base for any dip because it will take on the flavor whatever you add to it.
- Brands I recommend: Any Dannon Light & Fit Greek yogurt because there is a 1.5:1 ratio of protein to carbs which is awesome and they taste great.
- Use as base for my protein icing recipe and top on rice cakes for a tasty snack.
FAT FREE OR LOW FAT COTTAGE CHEESE
- Protein Content: 14g protein per 1/2 cup serving
- Pro-tip: I personally like using it best as a spread. I like to mix chopped up berries into the cottage cheese and then spread it on rice cakes. Also, I make a spicy spread by adding buffalo sauce, avocado, and salsa that I’ll add to a sandwich or rice cake as well.
FAT FREE OR LOW FAT CHEESE
- 8g protein per 1 oz for most cheeses.
- Pro-tip: Fat free cheese has 0g fat while 2% cheese has 5g of fat so just understand that there is a big jump in calories between the two.
- I literally put cheese on everything I can such as my eggs, sandwiches, tacos, salads, pita pizzas, etc.
- If you want something portable, get fat free or low fat cheese sticks and wrap a few slices of deli meat around them for a quick and high protein snack for on the go!
EGG WHITES
- 5g protein per serving (46g)
- Example: egg white omelette and then put in a wrap with turkey bacon, egg and cheese.
Meat
STEAK (TOP OR BOTTOM ROUND)
- 23g protein per 4 oz serving (weighed raw)
- Pro-tip: The leaner the meat, the easier it is to overcook so make sure to cook over high heat and check constantly if you want them medium rare.
93-7% LEAN GROUND BEEF/TURKEY (ANY LOWER THAN 93% WILL NOT BE LEAN ENOUGH AND WILL HAVE TO HAVE A HIGH FAT/PROTEIN RATIO
- 21g protein per 4 oz (weighed raw)
- Pro-tip: I love to make fajita queso burgers using the On The Border Queso with sautéed fajita veggies. 96/4 is even better if you can find it.
- Also can be used for taco salads, tacos, burrito bowls, and anything you can really think of. Super versatile and goes with pretty much anything
BONELESS PORK CHOPS
- 26g of protein per 4 oz (weighed raw)
- Pro-tip: Buffalo Pork Chops! Cook the pork chops in a pan for a few minutes on each side (don’t overcook) and then melt your favorite fat free or low fat cheese on top. Then top with buffalo sauce!
BONELESS, SKINLESS CHICKEN BREAST
- 24g protein per 4 oz (weighed raw)
- Pro-tip: Get to know your local meat guy at the supermarket and he will give you a heads up when meats will be marked down for sale. This helps me save hundreds of dollars.
- Pro-tip #2: Always season chicken with at least salt and pepper before cooking or if your crazy like me, add some creole seasoning to it as well for dat kick! Also, I love to cook my chicken and dice it into small pieces and then toss it with whatever type of sauce I am craving. This is usually a queso/siracha sauce or melted cream cheese/buffalo sauce. Both are equally amazing!
- NEVER EAT BORING CHICKEN! IT SUCKS!
TURKEY BREAST
- 24g protein per 3oz cooked serving
- Pro-tip #1: Buy and cook a whole turkey because you will get more than twice as much turkey breast for the same price. I love to cut up and toss the turkey in different sauce combinations to make either a turkey sandwich or turkey tacos or anything else you can come up with!
Seafood
HALIBUT
- 23g protein per 4 oz (weighed raw)
- Super lean and affordable white fish option
- Pro-tip: Bake Halibut and then throw into some tasty fish tacos!
SALMON
- 23g protein per 4 oz (weighed raw)
- Pro-tip: Make sure to find salmon with skin still intact because it’ll add a ton of flavor when you cook it
TILAPIA
- 21g of protein per 4 oz (weighed raw)
- Pro-tip: Look for tilapia raised in the US rather than imported from Asia. Much safer choice
- Pro-tip #2: You can make fish tacos with tilapia just like you do with halibut.
LOBSTER
- 17g protein per 4 oz (weighed raw)
- Such an overlooked source of protein that I wish florida had more of! Every time I visit family in NH, I eat a ton of it 🙂
- Pro-tip: Love homemade lobster melt sandwiches with swiss cheese on top
OCTOPUS
- 25g protein per 4 oz (weighed raw)
- If you can get over the idea that it’s octopus, then this is an amazing lean protein source!
- I honestly rarely eat it but when I do it is in the sushi form and it mighty good! Highly recommend it!
AHI OR YELLOWFIN TUNA
- 21g protein per 4 oz (weighed raw)
- Pro-tip: Very easy to overcook so make sure to cook on high in pan and sear each side.
- Pro-Tip #2: Really takes on the flavor of seasonings you choose, so pick wisely 🙂
FRESH SHRIMP OR FROZEN SHRIMP
- 21g Protein per 3oz Cooked
Canned Protein Sources
CHUNK LIGHT TUNA IN WATER
- 22g protein per 3 oz serving
- Pro-tip: The chunk light in water has a bit more protein than the pricier albacore options. Tuna is a staple if you are on a tight budget.
- Pro-tip #2: I love to toss my tuna in queso and some buffalo sauce and make a tuna salad sandwich or tacos.
CHICKEN
- 21g protein per 3 oz serving
- Super convenient and pretty price efficient as well.
- Pro-tip: Do the same with the chicken as I explained with the tuna above to make a chicken salad and throw it into a taco or sandwich. As you can see, I love using that technique to make any of my protein sources taste amazing! Never gets old!
NAVY BEANS
- 20g protein per 1 cup serving
- Also a great source of dietary fiber coming in at a whopping 13g of fiber per 1 cup serving!
- Pro-tip: I like to blend these and use as a base for my brownie, cookie dough or hummus recipes. Will take on the flavor to whatever you put in it. Very versatile
DRIED LENTILS
- 13g protein per 1/4 cup dry serving
- Pro-tip: Simmer them in a pot of water until tender for about 20 minutes and the enjoy.
- Pro-tip #2: Take cooked lentils and combine with sautéed veggies and any high protein meat to make a super high protein/high volume meal!
DELI MEAT
OVEN ROASTED TURKEY BREAST
- 18g protein per 4 oz serving
- Pro-tip: I like to throw my deli turkey in a frying pan along with a fried egg and make a sandwich with it. Turkey gets crispy like bacon and adds a bit more flavor to it.
ROAST BEEF
- 18g protein per 3 oz serving
- Surprisingly, this is one of the leaner deli meats.
- Pro-tip: Throw in frying pan and cook for a minute or two then throw onto a sandwich to make a homemade Philly roast beef cheese steak!
CANADIAN BACON
- 15g protein per 3 oz serving
- From the leaner back of the pig, so it has 6 times less fat than traditional bacon, giving it a much better protein-to-fat ratio.
- Pro-tip: To get a normal bacon like taste, throw your canadian bacon in a frying pan and it will give you the same taste as the fattier bacon.
CHORIZO
- 21g protein per 3 oz serving
- Super versatile type of pork sausage that can be added to almost any style dish.
- Pro-tip: Chorizo and eggs are an amazing combo in flavor so any recipe with those two together will be fantastic. I love to make breakfast tacos with those two protein sources.
Vegetables
Disclaimer: Relying on vegetables for getting in all your protein in will make it very difficult to do so but can be a great supplement to your protein and micronutrient intake while adding flavor for some super tasty meals!
SPINACH
- 3g protein per 100g serving.
- Pro-tip: If cutting/dieting, use as base for a big salad that will save you a lot of calories, but will keep you super full. Add your main protein source to the salad and then top with dressing of your choice (stick to lower fat brands) I like to use chunky salsa and queso mixed together into a dressing. Then add your cheese and other veggies like tomatoes, cucumbers, green peppers, etc.
- Pro-tip #2: If you want to consume more spinach without it having to be so voluminous, saute the spinach in a pan and it will shrink like crazy.
KALE
- 4g protein per 100g serving.
- Pro-tip: Unlike spinach, when you cook kale, it holds onto most of its form. I love to add kale into my egg scrambled just to add some more volume to the meal. Add salt and pepper to the cooked kale because it really brings out the flavor from the kale.
- Pro-tip #2: Kale is pretty bitter when you eat it raw so be prepared.
BROCCOLI
- 4g protein per 100g serving
- Pro-tip: Never, ever steam your broccoli. That’s gross.. Always sauté broccoli in a pan and add salt, pepper, and creole seasoning to have amazing tasting broccoli with a kick.
OTHER HIGH PROTEIN TOOLS
TURKEY JERKY
- 13g protein per 1 oz serving
- Super portable and can be a great way to ensure you are getting your protein in while on the go.
- Pro-tip: I like to keep a bag of these in my backpack at all times when traveling to ensure that I am prepared or have them if needed.
PROTEIN POWDER
- 25g protein per scoop for most brands. I use Flex Brands because it’s such a superior tasting protein and incredible for baking, smoothies, shakes- pretty much anything!
- Such an easy way to ensure you are hitting your protein goals
- Around 8-10g protein serving and only 60 calories.
- An incredibly delicious way to make your favorite snacks more high protein.
- Perfect on top of rice cakes, pancakes, or waffles. Works amazing mixed into yogurt, oatmeal or added to smoothies.
- Beware: The protein bar market is cluttered with so many different products that are just like candy bars or use terrible sources of protein.
PROTEIN BARS
- Around 20-25g protein per medium sized bar
- Beware: The protein bar market is cluttered with so many different products that are just like candy bars or use terrible sources of protein.
- Pro-tip: A great ratio protein-carb ratio when looking for a protein bar is 1:1 and a great protein:fat ratio is around a 3:1 ratio in favor of protein.
- Pro-tip #2: I’ve had many protein bars but once I had a Fit Crunch Protein Bar, I was hooked and never looked back. Not only are they super duper tasty but they are chalk full of high quality sources of protein.
FAT FREE CREAM CHEESE
- 4g protein per 1 oz serving
- Such an awesome spread or topping to any meal to add that cheesecake like taste and sneak in some extra protein in as well!
- Here I made my protein pop tart recipe and made a tasty cream cheese frosting for the top!
TAKE ACTION
This cheat sheet was created to give you all the tools necessary to hit your protein every single day! Protein is soooooo darn important so make sure you nail that protein intake errday!
Don’t wait! Start using these bad boys in your diet today in order to get the results you desire faster than ever!
And if you liked all the creations you saw throughout this post, make sure to check out the newest recipe book where you will find all of these creations in there!
If you this cheat sheet has helped you, share it with anyone you think would benefit from it! I know you can share this with at least 3 people in your life!
Let me know in the comments below which protein source you eat the most and your favorite meal to make with it!
Thanks and God Bless,
Zach
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