Macro Cheat Sheet: How to Get 40 Grams Protein

Easy Ways To Get 40 Grams of Protein (No Tracking App Required) 

Your queen of infographics is sliding in with a brand new protein cheat sheet, cuz life is short and I want y’all to look and feel great. And nutrition doesn’t have to be complicated or time consuming to be effective.

I already handled all the raw-to-cooked conversions on meat for you. Typically meat loses about ~25% of its scale weight once cooked, so sometimes this can get confusing if you’re new to tracking your food and monitoring how much you eat. So all the entries are listed for COOKED weight.

That means you can either weigh out your food on a food scale, or you can try your best to eyeball and guesstimate. 

3 oz of meat is typically about the same size as a deck of playing cards, while 4 oz is about the size of your palm.

As always, you’d be crushing if you could get ~ 0.7-1.0 grams of protein per pound of bodyweight. This means that a 150 lb person would aim for somewhere between ~100-150 grams of  protein per day.

The leaner you are, the closer to bodyweight I would suggest trying to land. If you have more body fat, you could aim closer towards the bottom of the range.

Each item mentioned in this list is about 40 grams of protein.

So that means:

• 2 items: 80 grams protein
• 3 items: 120 grams protein
• 4 items: 160 grams protein
• 5 items: 200 grams protein
• … and so on.

Macro Cheat Sheet: How to Get 40 Grams Protein

• 4 Eggs, 3 Egg Whites: ~40g protein
• 4 Eggs, 2 Egg Whites, 2 Thick Bacon: ~42g protein
• High Protein Greek Yogurt + 4 Eggs: ~40g protein
• Chicken Breast x 4.5 oz cooked: ~38g protein
• Chicken Thighs x 5.4 oz cooked: ~40g protein
• 85% Ground Beef x 6 oz cooked = ~42g protein
• 90% Ground Beef x 5.4 oz cooked: ~40g protein
• 93% Ground Turkey x 6 oz cooked: ~39g protein
• 93% Ground Chicken x 6 oz cooked = ~42g protein
• Flank Steak x 6 oz cooked: ~48g protein
• NY Strip Steak x 6 oz cooked: ~46g protein
• Shrimp: 6 oz cooked: ~39g protein
• Salmon: 6 oz cooked: ~42g protein
• 4 oz Chickpea Pasta + 2 oz 90% Ground Beef: ~41g protein

Feel free to screenshot or print this protein cheat sheet so you can reference back to it later (:

Where To Go From Here

I’m always posting educational content regarding nutrition, fitness, and sharing what I’m up to on my Instagram. You can also follow us on the Paragon Training Methods Instagram for tons of free workouts and more tips to help you look and feel your best!