Cheat Sheet #1
Top 25 High-Protein Foods Cheat Sheet
The ultimate quick reference for hitting 120gā180g of daily protein. Sorted by protein-to-calorie density.
| Food Item (Cooked) | Serving | Protein | Calories |
|---|---|---|---|
| Chicken Breast (Skinless) | 100g (3.5 oz) | 31.0g | 165 kcal |
| Whey Protein Isolate | 1 scoop (30g) | 26.0g | 110 kcal |
| Pacific Cod / White Fish | 150g fillet | 26.7g | 123 kcal |
| Canned Tuna (in Water) | 1 can (165g) | 42.0g | 191 kcal |
| Extra Lean Ground Turkey (93/7) | 113g (4 oz) | 27.2g | 211 kcal |
| Nonfat Greek Yogurt | 1 cup (170g) | 17.3g | 100 kcal |
| Egg Whites | 1 cup (243g) | 26.5g | 126 kcal |
| Atlantic Salmon | 1 fillet (178g) | 39.3g | 370 kcal |
Meal Plan #2
Sample 1500 kcal High-Protein Day
Total: 1,495 kcal • 136g Protein • 132g Carbs • 44g Fat.
š³ Breakfast (360 kcal • 32g P): 3 scrambled eggs (1 whole + 2 whites), 1 slice whole wheat toast, 1/2 cup berries.
š„ Lunch (440 kcal • 42g P): 170g grilled chicken breast, 1 cup cooked quinoa, large green salad with 1 tsp olive oil & balsamic.
š Afternoon Snack (210 kcal • 20g P): 170g Greek yogurt with 1 scoop protein powder & cinnamon.
š„© Dinner (485 kcal • 42g P): 180g baked salmon fillet, 1 medium sweet potato, steamed broccoli with sea salt.
Cheat Sheet #3
Low Glycemic Index (GI < 55) Food List
Stabilize insulin and prolong satiety during energy deficits by choosing carbohydrates with a low glycemic response.
ā
Low GI Carbs (GI 15ā45):
- Rolled Oats / Steel-cut Oats (GI 50)
- Lentils & Black Beans (GI 28ā32)
- Apples & Berries (GI 35ā40)
- Quinoa (GI 53)
ā ļø High GI to Moderate (GI > 70):
- White Bagels / French Baguette (GI 75ā95)
- Instant Corn Flakes (GI 81)
- Pretzels & Rice Cakes (GI 82)
- Sugar-Sweetened Sodas (GI 70)
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