Greek yogurt (1 cup)
17–20g
Eggs (2 large)
12g
Chicken breast (3 oz)
26g
Lentils (1 cup cooked)
18g
Cottage cheese (½ cup)
14g
Tofu (½ cup)
10g
Canned tuna (3 oz)
20g
Quinoa (1 cup cooked)
8g
💡 Pro Tip: Spread protein across meals — 20–30g per meal is ideal for muscle support.
🔄 Easy Ways to Add More Protein to Your Day
Add eggs or tofu to breakfast
Keeps you full until lunch
Include beans in soups and salads
Plant-powered protein boost
Snack on nuts, jerky, or cottage cheese
Satisfying between meals
Choose high-protein grains (quinoa, farro)
Better than white rice or pasta
Use protein-rich milk (soy, dairy) in smoothies
Adds creaminess and nutrition
📌 Avoid ultra-processed “protein bars” loaded with sugar — read labels carefully.
❌ Debunking the Myths
❌ “Everyone needs 100g+ of protein daily”
False — needs vary; excess doesn’t equal more muscle
❌ “Only meat has real protein”
No — plants offer complete proteins when combined properly
❌ “More protein builds bigger muscles automatically”
Only with resistance training — and only up to a point
❌ “Eating too much protein hurts kidneys”
Not true for healthy people — only those with kidney disease n
