Macro Cheat Sheet: How to Get 30 Grams Protein

Don’t want to spend hours of your life agonizing over tracking your food? Here’s how to make getting enough protein as simple as humanly possible with this protein macro cheat sheet (:

Pick a few bullets, then ride the laziness train into the sunset:

• 1 = ~40g protein
• 2 = ~80g protein
• 3 = ~120g protein
• 4 = ~160g protein
• 5 = ~200g protein

… and so on.

If you can, still weigh your meat on a food scale. It can be really difficult to accurately eyeball and estimate protein portions, and if there’s one thing not to skimp on – it’s getting enough protein.

Protein is a foundational priority that provides incredible return on investment. Whether your goal is to gain muscle, lose body fat, improve performance, gain strength, or just look good,  getting enough protein is something that should likely always be at the top of the priority list. 

Aside from getting adequate sleep and recovery from workouts, protein is probably one of the most potent hacks out there.

Protein helps us build muscle, carry good body composition, and keeps us feeling full between meals. And our need for dietary protein becomes even more important if we love working out, if we’re in a muscle gaining phase, a fat loss phase, and also as we age.

Current research suggests: if active and wishing to build muscle, aim for 1.6–2.4 grams of protein per kilogram bodyweight. That means you want 0.7–1.10 grams of protein per pound of bodyweight.

Typically: 0.8-1.0g per lb bodyweight of protein is a great rule of thumb for most active, healthy individuals who workout. If leaner, consider aiming closer towards bodyweight. If you have more body fat, aim closer to that ~0.7-0.8 multiplier.

Protein Macro Cheat Sheet: 20 Ways to Get 30 Grams Protein

• 5 Whole Eggs: 30g protein
• 6 Egg Whites: 33g protein
• 2 Eggs, 2 Egg White, 2 Bacon Slices: 32g protein
• Applegate Breakfast Sausage x 6 Patties: 30g protein
• Chicken Breast x 4.5 oz cooked: 35g protein
• Chicken Thighs x 4.5 oz cooked: 28g protein
• Center Cut Pork Chops x 4.5 oz cooked: 33g protein
• 85/15 Ground Beef x 4.5 oz cooked: 32g protein
• 90/10 Ground Beef x 4.5 oz cooked: 33g protein
• 90/10 Ground Bison x 4.5 oz cooked: 35g protein
• 90/10 Ground Turkey x 4.5 oz cooked: 30g protein
• 90/10 Ground Chicken x 4.5 oz cooked: 32g protein
• New York Strip Steak x 4 oz cooked: 36g protein
• Flank Steak x 4 oz cooked: 30g protein
• Shrimp x 6 oz cooked: 36g protein
• Salmon x 4 oz cooked: 29g protein
• Tofu x 8 oz cooked: 30g protein
• Rotisserie Chicken x 4.5 oz: 28g protein
• Chicken Nuggets x 2-3 servings: 20-30g protein
• Greek Yogurt x 1 ¼ cup: 30g 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!