Macro Cheat Sheet: How to Get 40 Grams Protein

macro cheat sheet 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 great, feel great, and to enjoy life stress-free! 

I already handled all the raw and cooked conversions on meat for you (typically meat loses about 25% of its scale weight once cooked due to losing water, etc). So all the entries for meat are listed both raw AND cooked. So you can either weigh it out on a food scale, or you can try your best to eyeball and guesstimate it. 

3 oz of meat is typically about the same size as a deck of playing cards. 

As always, you’d be crushing if you could get ~ 0.7-1.0 grams of protein per pound of bodyweight. Meaning a 150 lb person would aim for anywhere from ~100-150 grams of  protein per day. The leaner you are, the closer to bodyweight I would suggest trying to land.

Each idea in this list is about 40 grams of protein.

So that means:

  • 3 items: 120 grams protein
  • 4 items: 160 grams protein
  • 5 items: 200 grams protein

… and so on.

protein macro cheat sheet

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

Where To Go From Here

You can always check out my e-book, The Ultimate Guide to Nutrition, Muscle Gain, & Fat Loss if you want to get more details about supporting your nutrition and fitness goals (:

And we’re always posting workout and nutrition tips on our Paragon Training Methods Instagram page. Follow along for free workouts and more tips to help you look and feel your best!

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