• Chia seeds (2 tbsp / 28 g): 5 g of protein
• Hemp seeds (3 tbsp / 30 g): 9 g of protein
• Pumpkin seeds (1 oz / 28 g): 8 g of protein
• Brown rice, cooked (1 cup): 5g of protein
• Quinoa, cooked (1 cup / 170 g): 8 g of protein
• Oats, cooked (1 cup / 240 g): 5 g of protein
• Black beans, cooked (1/2 cup / 90 g): 8 g of protein
• Chickpeas, cooked (1/2 cup / 90 g): 8 g of protein
• Edamame, cooked (1/2 cup / 78 g): 8 g of protein
• Lentils, cooked (1/2 cup / 90 g): 9 g of protein
• Tempeh (1 cup / 166 g):34 g of protein
• Tofu, firm (1/2 cup / 126 g): 10 g of protein
• Hummus (2 tbsp / 30 g): 2 g of protein
• Peanut butter (2 tbsp / 32 g): 7 g of protein
• Plant protein power: 17g+ of protein (varies)

• Broccoli, cooked (1 cup / 156 g): 4 g of protein
• Green peas, cooked (1 cup / 160 g): 9 g of protein
• Mushroom, white (1 cup/155g0g 5.6 g of protein
• Spinach, cooked (1 cup / 180 g): 6 g of protein

• Eggs, whole (1 large): 6 g of protein
• Greek yogurt, plain (6 oz / 170 g): 17 g of protein
• Beef, cooked (3 oz / 85 g): 21 g of protein
• Chicken breast, cooked (3 oz / 85 g): 26 g of protein
• Chicken thighs, cooked (3 oz / 85 g): 21 g of protein
• Duck, cooked (3 oz / 85 g): 20 g of protein
• Ground turkey, cooked (3 oz / 85 g): 23 g of protein
• Turkey breast, cooked (3 oz / 85 g): 26 g of protein
• Lamb, cooked (3 oz / 85 g): 21 g of protein
• Pork, cooked (3 oz / 85 g): 22 g of protein
• Mackerel, cooked (3 oz / 85 g): 21 g of protein
• Cod or Trout, cooked (3 oz / 85 g): 19 g of protein
• Mussels, cooked (3 oz / 85 g): 20 g of protein
• Octopus, cooked (3 oz / 85 g): 25 g of protein
• Oysters, cooked (3 oz / 85 g): 16 g of protein
• Salmon, cooked (3 oz / 85 g): 23 g of protein 
• Tuna, canned (3 oz / 85 g): 25 g of protein

Egg and Veggie Scramble

• 3 large eggs: 18g (6g per egg)
• 1/2 cup spinach: 1g
• 1/4 cup cherry tomatoes: 0.5g
• 1/4 cup mushrooms: 1g
  Total: ~20g

Greek Yoghurt Bowl

• 200g plain Greek yoghurt (non-fat): 20g
• 1/2 cup mixed berries: 0.5g
• 1 tablespoon chia seeds: 2.5g
• Drizzle of honey: 0g
  Total: ~23g

Protein Smoothie

• 1 scoop protein powder: 20g (check label, may vary)
• 1 cup almond milk (unsweetened): 1g
• 1/2 banana: 0.5g
• 1 tablespoon peanut butter: 4g
  Total: ~25.5g

Chicken Salad

• 150g grilled chicken breast: 31g
• 1 cup mixed greens: 1g
• 1/4 cup cucumber: 0.5g
• 1/4 cup cherry tomatoes: 0.5g
• Total: ~33g

Tuna Wrap

• 1 can tuna in spring water (100g drained): 25g
• 1 wholegrain wrap: 5g
• 1/2 cup spinach: 1g
• 1/4 cup shredded carrot: 0.5g
• 1/4 cup cherry tomatoes: 0.5g
• 2 tablespoons Greek yoghurt: 3g
  Total: ~35g

Quinoa and Lentil Chicken Veg Bowl

• 1 cup cooked quinoa: 8g
• 1/2 cup lentils: 9g
• 1/2 cup zucchini: 1g
• 1/2 cup spinach: 1g
• 1/2 small baked sweet potato (50g): 1g
• 100g grilled chicken or tofu (20-30g)
  Total: ~40g protein

Grilled Salmon with Veggies

• 150g salmon: 30g
• 1 cup roasted broccoli: 3g
• 1 small baked sweet potato (100g): 2g
  Total: ~35g

Beef Stir-fry

• 150g lean beef strips: 28g
• 1/2 cup capsicum: 0.5g
• 1/4 cup onion: 0.5g
• 1/2 cup cooked brown rice: 2.5g
  Total: ~31.5g

Tofu and Vegetable Curry

• 150g firm tofu: 16g
• 1/2 cup green beans: 1.5g
• 1/2 cup zucchini: 1g
• 1/2 cup cauliflower rice: 1g
  Total: ~19.5g (can increase tofu or add lentils for more protein)

Boiled Eggs and Almonds

• 2 hard-boiled eggs: 12g
• 10 almonds: 2.5g
  Total: ~14.5g

Hummus with Veggies

• Hummus (4 tbsp): 4 g of protein
• 1/2 cup cucumber and carrot sticks: 1g
• Total: ~5g

Tuna on Rice Cakes

• 1 can tuna in spring water (100g drained): 25g
• 1/4 avocado (50g): 1g
• 2 brown rice cakes: 2g
  Total: ~28g