photo credit: Ella Olsson

Protein is not just for the body-building pros; this nutrient is important for anyone who wants to maintain a healthy body. It helps with increasing your metabolic rate as well as helps with feeling more satisfied[source].

For adults, protein is used for maintaining regular functions of the body such as hormone production, hair and nail production, wound healing, cell regeneration, enzyme production, etc.

If you’re a physically active person, you need protein for your blood cells, which bring nutrients and oxygen to your muscles and help minimize muscle damage during your workouts. When you exercise, you are effectively tearing and breaking muscle fibres apart, which then need to be repaired by the body through protein intake.

A good range for an active individual is anywhere between 0.72-1 gram per pound of ideal body weight[source]. Inside my 1:1 client coaching programs, I help my clients calculate what would be an acceptable amount for them based on their goals.

Below you’ll find a number of sources of protein to make your target a lot easier to achieve when planned in advance:

Grams of Protein Per Serving:


  • extra-firm tofu (170g): 30g
  • tempeh (6oz): 30g
  • protein powder (1 scoop): 20-25g
  • bean/lentil pasta (85g) = ~23g
  • lentils (cooked, 1cup): 18g
  • beans (cooked, 1cup): ~15g
  • egg white (cooked, 1/2cup): 15g
  • greek yogurt (low fat, 200g): 20g
  • nutritional yeast (3tb): ~12g
  • quinoa (cooked, 1cup): 8g
  • hemp seeds (3tb): 10g
  • edamame beans (cooked, 1/2cup): 10g
  • green peas (cooked, 1cup): 8.55g
  • spirulina (2tb)= 8g
  • seeds (1/4 cup): ~7-9g
  • nuts (1/4 cup): ~7-9g
  • egg (hard boiled, 1 large): 6g
  • chia seeds (2tb): 4g

Seafood and Meat:

  • tuna, canned (12.5 oz), drained (315
  • salmon (cooked, 4oz): 25g
  • trout (cooked, 4oz): 28g
  • cod (cooked, 4oz): 23g
  • shrimp, large (cooked, 10 pieces): 21g
  • grilled chicken breast (4oz): 29g
  • ground beef, 80% lean (cooked, 3oz): 23g