14 Ways to 30g Protein

• 5oz Boneless Chicken Breast

• 2.25 links of Gilbert's Sausages Caprese Chicken (Kroger)

• 5.5oz Skinless Chicken Thighs

• 5oz Peeled Shrimp

• 5oz Ground Turkey

• 5.5oz Grass Fed Ground Beef

• 5oz Flank Steak

• 6oz Ribeye

• 5.5oz NY Strip

• 5.5oz Ground Bison

• 5oz can of Wild Planet Albacore Tuna

• 5oz Boneless Pork Tenderloin

• 4.5oz Wild Caught Sockeye Salmon

• 5oz Tempeh

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BONUS:

• 1/2 cup Egg Whites + 2 whole Eggs = 25g Protein

• 170g Fage Greek Yogurt Plain = 18g Protein

• 150g Good Culture Cottage Cheese = 19g Protein

MACRO family - Don’t forget to adjust serving sizes to accommodate your fat intake as well. This may mean scaling these portions down. A macro budgeting game awaits you.

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Q: What about protein shakes?

A: That works too, but do know shakes aren’t better than food. I’m not opposed to shakes like I’m not opposed to leg presses. It’s an accessory exercise, but its still not a squat. Real food is the priority. Don’t worry one shake daily in your program for the sake of convenience isn’t going to make or break your progress.