Macro Cheat Sheet: How to Get 20 Grams Protein

Let nutrition be easy with this protein macro cheat sheet. Most people don’t get enough protein in their diet. So here’s 17 different ways to get 20 grams of protein, no food tracking app required!

If you missed it, I’m the queen of infographics and I’ve also done protein macro cheat sheets for ideas on how to get 30 grams of protein, and 40 grams of protein.

Feel free to screenshot or print these off so you can reference them later. Triple bonus points if you stick them on your fridge, cuz that’d be super cool!

I already handled all the raw and cooked conversions for you in the infographic. So the meat entries in the infographic are COOKED weight. So you can weigh out whatever you need on a food scale… or feel free to eyeball if that’s more your thing.

3 oz = same size as a deck of cards 
4 oz = about the size of your palm

Each bullet point listed in the infographic is about 20 grams of protein.

So that means:

• 3 items = 60 grams protein
• 4 items = 80 grams protein
• 5 items = 100  grams protein
• 6 items = 120 grams protein
  … and so on.

You’d be cruising if you could get somewhere between ~0.7-1.0 grams of protein per pound of bodyweight.

Some examples:
• 120 lb person = ~85-120g protein per day
• 150 lb person = ~100-150g protein per day
• 180 lb person = ~125-180g protein per day

Getting enough protein in a day will help you build muscle, get stronger, carry good body composition, recover faster from workouts, and stay feeling full between meals.

Typically if people aren’t tracking their food, it’s not uncommon to see someone only getting something like ~40-60 grams of protein daily. Not saying you *have* to track your food in a food tracking app, but that’s where this cheat sheet can come in handy (:

You could either pick a variety of things off the list, OR pick a few and double the portions. Then 20g becomes 40g. And then 3-4 meals x 40g = 120-160 grams protein or more!

Work smarter, not harder. Let it be easy (:

• 4 Whole Eggs: 24g protein
• 2 Eggs, 2 Egg Whites: 22g protein
• 2 Eggs, 1 Egg White, 2 Bacon Slices: 23-25g protein
• Chicken Breast x 3 oz cooked: 23g protein
• Chicken Thighs x 3oz cooked: 22g protein
• Center Cut Pork Chops x 3 oz cooked: 21g protein
• 85/15 Ground Beef x 3 oz cooked: 21g protein
• 90/10 Ground Beef x 3 oz cooked: 22g protein
• 90/10 Ground Bison x 3 oz cooked: 23g protein
• New York Strip Steak x 3 oz cooked: 23g protein
• Flank Steak x 3 oz cooked: 24g protein
• Shrimp x 3 oz cooked: 19g protein
• Salmon x 3 oz cooked: 22g protein
• Tofu x 6 oz cooked: 21g protein
• Chicken Nuggets x 2 servings: 20-30g protein
• Greek or Skyr Yogurt: 15-20g protein
• Protein Powder // Protein Shake: 15-25g protein

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!