Protein Power Guide

Fuel. Strengthen. Thrive. — by Amie Osborn, Holistic Strength & Nutrition Coach

Protein is the foundation of a strong, healthy, and energized body—especially in midlife. It supports lean muscle, balanced metabolism, hormone health, and sustained energy. A good goal for most people is 100 grams or more of protein per day—closer to 1 gram per pound of body weight for those looking to optimize body composition and strength.

Animal Proteins

Food	Serving Size	Protein (g)
Chicken breast (cooked)	4 oz (113 g)	35
Turkey breast (cooked)	4 oz	34
Ground turkey (93%)	4 oz	30
Lean beef (sirloin, 90%)	4 oz	30
Pork tenderloin	4 oz	28
Salmon	4 oz	26
Cod or halibut	4 oz	24
Tuna (small can, 5 oz)	3 oz drained	22
Tuna (large can, 12 oz)	6 oz drained	40–45
Shrimp	4 oz	24
Eggs	2 large	12
Egg whites	½ cup (4 whites)	12
Greek yogurt (plain, nonfat)	¾ cup (170 g)	15–18
Cottage cheese (low-fat)	½ cup	14
Protein powder	1 scoop	20–25

 

Plant Proteins

Food	Serving Size	Protein (g)
Lentils (cooked)	1 cup	18
Black beans	1 cup	15
Chickpeas	1 cup	14
Edamame (1 cup)	1 cup	17
Edamame (1½ cups, large portion)	1½ cups	25–26
Tempeh	4 oz	21
Tofu (extra firm)	4 oz	10
Quinoa (cooked)	1 cup	8
Hemp seeds	3 Tbsp	10
Chia seeds	2 Tbsp	5
Pumpkin seeds	¼ cup	9
Almonds	¼ cup (1 oz)	6
Peanut butter	2 Tbsp	8

 

Protein-Boosting Add-Ons

Food	Serving Size	Protein (g)
Collagen peptides	2 Tbsp	10
Fairlife milk (ultrafiltered)	1 cup	13
High-protein nut milk	1 cup	8–10
Skyr (Icelandic yogurt)	1 cup	18–20