Macro Cheat Sheet: How to 20 Grams Protein

macro cheat sheet 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 of meat will be about the size of a deck of cards).

Each bulletpoint below is about 20 grams of protein.

So that means:

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


Hopefully this is obvious, but you could also double anything on the list to get ~40 grams of protein. Which would be more ideal than trying to pick eleventy billion things off the list and eat them all in one day. What I’m saying is 3 oz cooked beef is about 21 grams protein, so 6 oz cooked beef will be about 42 grams protein. Work smarter, not harder. Let it be easy (:




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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