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The Ultimate Protein Cheat Sheet

blog fat loss tips Aug 22, 2020

Last week, I shared with you my recommendations for calculating how much protein you need based on your specific goals, age, circumstances, etc.

If you missed it, check out this blog post.

Now that you know how much protein you should be consuming, let's chat about where to actually get that protein from.

First, I mentioned 'grams per pound of bodyweight' in last week's post.

What does 'grams of protein' even mean?

This is a very common misunderstanding.

In nutrition science, 'grams of protein' refers to grams of the macronutrient protein, not grams of a protein-containing food like meat or eggs.


  • A 6-ounce serving of filet mignon weighs 170 grams but only contains ~ 44 grams of actual protein 🥩
  • A large egg weighs 46 grams but only packs ~ 6 grams of protein 🍳

This is personally why I like to measure all meat in ounces instead of grams because it just makes things a little less confusing 😅 

Okay, now that we got that cleared up...

Where should you get your protein from?

Well, ideally most of your protein should come from high-quality, animal-based sources because we know that animal sources of protein are complete proteins --> meaning they contain all the essential amino acids and have a high biological value (are readily absorbed in your body) versus most plant-based proteins are incomplete --> lack one or more of the essential amino acids and have a low biological value.

So unless you follow a plant-based diet, most of your protein should come from animal sources so that you are getting the best 'bang for your buck.'

If you're interested in learning more about how to choose the best protein sources, you'll definitely want to check out this podcast: Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself

Okay, I'll stop lecturing now 🤓

I like to organize protein into categories based on fat content. I find that this makes it easier for myself and my clients to plan our days around protein (which I always recommend) and gives you an easy roadmap to choosing sources based on what fits within your goals and preferences.

--> Click here to download your Ultimate Protein Cheat Sheet!

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