Below illustrates the portion size of Greek yogurt, cheese, tofu, chickpeas, and chicken equivalent to 30 grams of protein.
Nonfat Greek yogurt 30 gm protein is about 1 cup = 180 calories
Shredded cheddar cheese 30 gm protein is about 3/4 cup + 1 tbsp = 357 calories
Tofu 30 gm protein is about 3/4 of a 14 oz block = 262 calories
Chickpeas 30 gm protein is about 2 cups + 2 tbsp = 510 calories
Chicken breast 30 gm protein is about 4 oz cooked = 138 calories
As we can see, not all foods can give us an optimal calorie to protein ratio like chicken breast can.
And to consume 30 gm of protein for some foods is not realistic, such as consuming 2 cups + 2 tbsp of chickpeas in one sitting.
But each of these foods here can significantly add a good chunk of protein to your meal, even if you are consuming a smaller portion of it while being mindful of prioritizing protein intake throughout the day.
Another thing I want you to know is that you’re not only getting protein from typical protein-rich foods as mentioned above.
You’re also getting protein from other foods in your meals such as whole grains, fruits & vegetables, and even some sauces.
And even if it’s 1-2 gm of protein, it still adds up throughout the day which can make a huge difference with consuming adequate amounts of protein.
For example, I may go with 1/2 cup of Greek yogurt for breakfast in the morning which is 15 gm of protein.
If I add about 1 tbsp of peanut butter, 1 sliced banana, and 1/2 cup of Kashi cereal, I’ll be adding an additional 10.5 gm protein to the meal.
I may pair it with my morning cha (tea) with milk & sugar which provides me with an additional 5 gm protein.
I went from 15 grams of protein with plain old yogurt to 30.5 grams of protein by adding MORE to my bowl.
AND my meal is also now balanced, satisfying, and nourishing.
Protein can add up throughout the day. Variety AND satisfaction are both important to help you hit your protein goal for fat loss.
Unsure of what your protein goal should be for optimal fat loss? Apply for Flexible Eating 101 here.