🥩 Protein Sources That Help You Hit Your Goal 🎯

If you are feeling overwhelmed with trying to hit your protein goal, here is some inspiration for complete whole food protein sources that will help you hit your goal while keeping you feeling full 😋

What is a complete protein source? It is protein source that contains all 9 essential amino acids. Your body cannot make all 9 on its own, yet they are all essential. They help your body function and repair itself. That is why it is important to prioritize getting your protein from complete sources.

Example: While nut butters have protein in them, they are mostly made up of fat. This makes them not a complete protein source, but chicken or beef is.

🤨 How much should I have?

🎯 You want aim for at least 30-35g of protein per meal and then fill in the gaps with snacks.

📋 Here is a list of complete protein sources and how much it would take to hit 35g of protein for that single item:

Lean Complete Proteins (these are best if you want high protein and fewer calories)

🐔 Chicken Breast (skinless, cooked) ~4 oz

🦃 Turkey Breast (cooked) ~4–4.5 oz

🐟 Tuna (canned in water) ~5 oz

🐟 Cod (or other white fish) ~5.5 oz

🥚 Egg Whites ~10 egg whites

🥛 Greek Yogurt (nonfat, plain) ~12 oz (1.5 cups)

Moderate / Mixed Fat Proteins

🥚 Whole Eggs ~6 eggs