Hit your protein without the math.
Eighteen everyday foods, each portioned to 20 grams of protein, with the calories that come with it. Regular and vegetarian versions.
Send me the cheat sheet
The regular and the vegetarian version in one PDF.
The sheet has all 18, plus the vegetarian version. Print it, stick it on the fridge, and build meals out of 20-gram blocks.
How to use it.
Get your daily number.
The protein calculator sets a target from your weight and goal. Most people land between 120 and 200 grams a day.
Divide by 20.
That's how many blocks you need in a day. 160 grams is eight blocks.
Spread them out.
At least 25 to 30 grams a meal, a block and a half, does more for you than one giant dinner.
Protein on the plate first.
Then produce, then whatever else fits your calories. The calories next to each food keep the total honest.
Same protein, very different calories.
Every food on the sheet is portioned to 20 grams of protein. What changes is what those 20 grams cost you. A few from the regular sheet:
| 20 g of protein from | Portion | Calories |
|---|---|---|
| Shrimp | 3.6 oz | 100 |
| Greek yogurt | 7 oz | 140 |
| Whole eggs | 3 large (18 g) | 210 |
| Peanut butter | 2.9 oz | 480 |
Portions are approximate and vary by brand and cut. The sheet has all 18, plus the vegetarian version.
Questions people ask.
How much protein do I need?
For most people who lift, 0.8 to 1 gram per pound of bodyweight a day, or per pound of goal weight if you have a lot to lose. If you don't lift, a bit less. The calculator does the math and caps the number where it stops being useful.
Does protein powder count?
Yes. It's on the sheet. A scoop is one block for 85 to 110 calories, one of the lowest-calorie blocks on the list. It's for busy days. Food still comes first.
Do I have to hit the number exactly?
No. Within 10 or 15 grams most days is the goal. Being close most days for a month matters more than nailing one day.
Will you email me more than the sheet?
Four short emails over two weeks: how I set the numbers, how to read the scale, and what coaching looks like. After that, the occasional article or offer, a few a month at most. Every email has an unsubscribe link.