💪Protein Challenge

💪 Protein Challenge

Protein Reference Guide

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115foods available

Legend

25+ g (High)
15+ g (Good)
LLeucine-rich
⚡Quick Win

⚡ Quick Wins

High protein, small volume — ideal when nauseous

Beef jerky⚡
1 oz
10g
Bone broth⚡
1 cup
10g
Collagen peptides⚡
1 scoop
10g
Cottage cheeseL⚡
½ cup
14g
Deli turkey slices⚡
3 slices (2 oz)
12g
Fairlife protein shakeL⚡
1 bottle (11.5 oz)
30g
Greek yogurt (plain, nonfat)L⚡
1 cup
18g
Hard boiled eggL⚡
1 large
6g
Protein bar (avg)⚡
1 bar
20g
Skyr (Icelandic yogurt)L⚡
¾ cup
17g
String cheese⚡
1 stick
7g
Whey protein shakeL⚡
1 scoop + water
25g

🥩 Meat & Poultry

Bacon
3 slices
9g
Bison/buffaloL
4 oz
28g
Chicken breast (½ breast)L
3 oz
26g
Chicken breast (grilled)L
4 oz
35g
Chicken thigh (boneless)L
4 oz
28g
Flank steakL
4 oz
32g
Ground beef (80/20)L
4 oz
20g
Ground beef (90/10)L
4 oz
22g
Ground chicken
4 oz
22g
Ground turkey (93/7)
4 oz
22g
Ham (deli)
3 slices (2 oz)
10g
Hot dog (beef)
1 link
7g
Lamb chopL
4 oz
26g
Pork chop (boneless)L
4 oz
26g
Pork tenderloinL
4 oz
30g
Ribeye steakL
4 oz
28g
Rotisserie chicken (breast)L
½ breast
29g
Rotisserie chicken (thigh)L
1 thigh
16g
Sausage link (chicken)
1 link
12g
Sirloin steakL
4 oz
33g
Turkey breast (roasted)L
4 oz
34g

🐟 Fish & Seafood

Canned salmonL
½ can (3 oz)
17g
Canned tuna (in water)L
1 can (5 oz)
30g
Cod filletL
4 oz
26g
Crab meat
4 oz
21g
HalibutL
4 oz
30g
Mahi mahiL
4 oz
26g
Salmon filletL
4 oz
25g
Sardines (canned)L
1 can (3.75 oz)
23g
Scallops
4 oz (about 6)
20g
ShrimpL
4 oz (about 8 large)
24g
Smoked salmon (lox)L
2 oz
12g
Tilapia filletL
4 oz
29g
Tuna pouchL
1 pouch (2.6 oz)
18g
Tuna steakL
4 oz
33g

🥚 Eggs & Dairy

Cheddar cheese
1 oz (slice)
7g
Chocolate milk
1 cup
8g
Cream cheese
2 tbsp
2g
Egg whitesL
3 large (or ½ cup liquid)
11g
Kefir
1 cup
11g
Milk (skim)
1 cup
8g
Milk (whole)
1 cup
8g
Mozzarella cheese
1 oz
7g
Parmesan cheese
2 tbsp (grated)
4g
Ricotta cheese (part-skim)
½ cup
14g
Scrambled eggsL
2 eggs
12g
Swiss cheese
1 oz (slice)
8g
Whole eggL
1 large
6g

🫘 Legumes & Beans

Black beans
½ cup (cooked)
8g
Chickpeas
½ cup (cooked)
7g
Edamame (shelled)
½ cup
9g
Hummus
¼ cup
5g
Kidney beans
½ cup (cooked)
8g
Lentils
½ cup (cooked)
9g
Pinto beans
½ cup (cooked)
8g
Refried beans
½ cup
7g
Split peas
½ cup (cooked)
8g
Tempeh
½ cup
16g
Tofu (firm)
½ cup
10g

🥜 Nuts & Seeds

Almond butter
2 tbsp
7g
Almonds
¼ cup (1 oz)
6g
Cashews
¼ cup (1 oz)
5g
Chia seeds
2 tbsp
4g
Hemp hearts
3 tbsp
10g
Peanut butter
2 tbsp
7g
Peanuts
¼ cup (1 oz)
7g
Pistachios
¼ cup (1 oz)
6g
Pumpkin seeds
¼ cup (1 oz)
9g
Sunflower seeds
¼ cup (1 oz)
6g
Walnuts
¼ cup (1 oz)
4g

🌾 Grains & Starches

Brown rice
1 cup (cooked)
5g
Ezekiel bread
1 slice
5g
Oatmeal
1 cup (cooked)
6g
Pasta (whole wheat)
1 cup (cooked)
7g
Protein pasta (Banza etc)
1 cup (cooked)
14g
Quinoa
1 cup (cooked)
8g
Tortilla (flour, 8")
1 tortilla
4g
Whole wheat bread
1 slice
4g

💊 Supplements

Casein proteinL
1 scoop
24g
Collagen peptides
2 scoops
18g
EAA supplementL
1 scoop
10g
Pea protein
1 scoop
21g
Plant protein blend
1 scoop
20g
Whey protein concentrateL
1 scoop
24g
Whey protein isolateL
1 scoop
27g

🍽️ Common Meals

Real-world combos & restaurant options

Burger patty (no bun)L
4 oz patty
22g
Cheeseburger (with bun)L
1 burger
28g
Chick-fil-A grilled nuggetsL
12 ct
38g
Chicken Caesar saladL
1 entree salad
35g
Chicken stir-fry (w/ rice)L
1 bowl
30g
Chipotle chicken bowlL
1 bowl
50g
Eggs + toast breakfastL
2 eggs + 1 slice
16g
Greek yogurt parfait (w/ granola)L
1 cup yogurt + ¼ cup granola
20g
Grilled cheese sandwich
1 sandwich
14g
McDonald's grilled chicken sandwich
1 sandwich
28g
PB&J sandwich
1 sandwich
12g
Protein overnight oatsL
1 jar
30g
Protein smoothie (banana + whey + milk)L
16 oz
35g
Steak & eggs breakfastL
4 oz steak + 2 eggs
45g
Subway turkey sub (6")
1 sandwich
18g
Taco (ground beef, 1 taco)
1 taco
10g
Turkey & cheese sandwich
1 sandwich
24g
Wendy's chili (large)
1 bowl
23g

Values are approximate. Actual protein content varies by brand and preparation.
Studio Strong × Premier U