A one-page reference: exactly how much chicken, yogurt, tofu, or whey gets you to 30g per meal. Hit your protein target on a shrunken appetite without guessing.
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Or download the PDF directly.Built on the 1.2 to 1.6 g/kg protein target that protects lean mass on GLP-1s
See exactly how much chicken, Greek yogurt, cottage cheese, tofu, eggs, and whey equals 30g.
Rank cheap, real foods by cost per 30g. Eggs, cottage cheese, and chicken thighs win most weeks.
When solid meat feels impossible, switch to Greek yogurt, whey, cottage cheese, or protein shakes.
From the creator of
Protein alone protects some lean mass. Protein plus resistance training protects almost all of it. The Strength Plan pairs this cheat sheet with a 12-week lifting program built for GLP-1 users.
See the strength plan. $22. Instant PDF download