Protein Intake Calculator & Guide
Personalized recommendations for weight loss and health goals
Your Protein Needs
Protein Food Guide
Explore a variety of protein-rich foods to help you meet your daily goals.
- 🍗 Chicken Breast: 28g protein (6 oz)
- 🍲 Lentils: 18g protein (1 cup, cooked)
- 🥛 Greek Yogurt: 17g protein (1 cup, non-fat)
- 🥩 Steak: 25g protein (3 oz)
- 🐟 Salmon: 22g protein (3 oz)
- 🥚 Eggs: 14g protein (2 large)
- 🫘 Black Beans: 15g protein (1 cup, cooked)
- ⬜ Tofu: 15g protein (3 oz)
Discover delicious and easy meal ideas to incorporate more protein into your diet.
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Grilled Chicken Salad (Recipe Link)
A light and protein-packed lunch option.
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Hearty Lentil Soup (Recipe Link)
Warm, filling, and rich in plant-based protein.
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Greek Yogurt Parfait (Recipe Link)
Perfect for a quick breakfast or a healthy snack.
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Baked Salmon with Brown Rice & Veggies (Recipe Link)
A balanced meal for dinner, rich in Omega-3s.
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Scrambled Eggs with Whole-Wheat Toast (Recipe Link)
A classic, quick, and easy protein-rich breakfast.