What Does 30-35 Grams of Protein Look Like?

If you increase your protein at each meal, you’ll notice how full you’ll feel and for longer. To increase your dietary protein, you need to know how much is in a serving. Here are some examples:

  • 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards.
  • 1 ½ cups of low-fat cottage cheese or greek yogurt
  • 5-6 whole eggs
  • 4 whole eggs and an ounce of cheese (also 25-30g of fat)
  • 8 egg whites
  • 1 ½ cup cooked lentils
  • 1 cup cooked oatmeal with 2 tablespoon peanut butter + 2 tablespoon flaxseed
  • 5 oz lean broiled sirloin
  • ½ cup peanuts

Try to keep the protein sources as lean as possible. For instance, a chicken breast is a much better option than pork sausage. What are some of your favorite sources of protein? Comment below.