Tonight, 9 pm at 40°N · Pegasus high in the southwest · Waxing gibbous 99%

Protein day.

Build tomorrow's eating out of real food and watch the bar fill. If the food gets you there, you don't need a scoop. If it doesn't, you'll see exactly how big the gap is.

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Same ranges as the protein calculator: 1.2 to 1.6 g per kg for general activity, 1.6 to 2.2 for building muscle, 1.8 to 2.4 while cutting. The bar fills toward the low end; anything inside the range counts.

The day

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Breakfast

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Lunch

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Snack

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Dinner

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The food library

68 everyday foods with protein per normal serving, from USDA FoodData Central.

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  • Hard-boiled egg1 large (50 g) / 78 kcal 6.3 g
  • Scrambled eggs1 large (61 g) / 91 kcal 6.1 g
  • Egg whites1 cup (243 g) / 126 kcal 26.5 g
  • Greek yogurt, nonfat1 tub (170 g) / 100 kcal 17.3 g
  • Greek yogurt, lowfat1 tub (170 g) / 124 kcal 16.9 g
  • Plain yogurt, whole milk1 cup (245 g) / 149 kcal 8.5 g
  • Cottage cheese, 2%1 cup (226 g) / 183 kcal 23.6 g
  • Cottage cheese, nonfat1 cup (145 g) / 104 kcal 15.0 g
  • Milk, 2%1 cup (244 g) / 122 kcal 8.1 g
  • Milk, skim1 cup (245 g) / 83 kcal 8.3 g
  • Milk, whole1 cup (244 g) / 149 kcal 7.7 g
  • Chocolate milk, reduced fat1 cup (250 g) / 190 kcal 7.5 g
  • Soy milk, fortified1 cup (243 g) / 104 kcal 6.3 g
  • Kefir, lowfat plain1 cup (243 g) / 104 kcal 9.2 g
  • Cheddar1 oz (28 g) / 113 kcal 6.4 g
  • Mozzarella, part skim1 oz (28 g) / 71 kcal 6.8 g
  • Swiss cheese1 oz (28 g) / 110 kcal 7.5 g
  • Feta1 oz (28 g) / 74 kcal 4.0 g
  • Parmesan, grated1 tbsp (5 g) / 21 kcal 1.4 g
  • Ricotta, part skim1/2 cup (124 g) / 171 kcal 14.1 g
  • Oatmeal, cooked1 cup (234 g) / 166 kcal 5.9 g
  • Whole-wheat bread1 slice (32 g) / 81 kcal 4.0 g
  • White bread1 slice (29 g) / 77 kcal 2.6 g
  • English muffin1 muffin (57 g) / 134 kcal 4.4 g
  • Bagel, multigrain1 bagel (81 g) / 195 kcal 8.0 g
  • Pita, whole-wheat1 large pita (64 g) / 168 kcal 6.3 g
  • Flour tortilla1 tortilla (48 g) / 147 kcal 3.9 g
  • Chicken breast, roasted3 oz (85 g) / 140 kcal 26.4 g
  • Chicken thigh, roasted3 oz (85 g) / 152 kcal 21.0 g
  • Ground chicken, cooked3 oz (85 g) / 161 kcal 19.8 g
  • Turkey breast, roasted3 oz (85 g) / 125 kcal 25.6 g
  • Ground turkey, cooked3 oz (85 g) / 173 kcal 23.3 g
  • Sliced turkey breast, deli2 oz (56 g) / 59 kcal 8.3 g
  • Sliced ham, deli2 oz (56 g) / 60 kcal 9.4 g
  • Ground beef 90/10, cooked3 oz (85 g) / 196 kcal 24.2 g
  • Top sirloin steak, broiled3 oz (85 g) / 156 kcal 26.0 g
  • Pork tenderloin, roasted3 oz (85 g) / 122 kcal 22.2 g
  • Beef jerky1 oz (28 g) / 115 kcal 9.3 g
  • Bison top round, broiled3 oz (85 g) / 148 kcal 25.7 g
  • Salmon, farmed, cooked3 oz (85 g) / 175 kcal 18.8 g
  • Pink salmon, canned3 oz (85 g) / 117 kcal 19.6 g
  • Tuna, canned in water3 oz (85 g) / 73 kcal 16.5 g
  • Cod, cooked3 oz (85 g) / 89 kcal 19.4 g
  • Tilapia, cooked3 oz (85 g) / 109 kcal 22.2 g
  • Shrimp, cooked3 oz (85 g) / 101 kcal 19.4 g
  • Sardines, canned in oil1 can (3.75 oz) (92 g) / 191 kcal 22.7 g
  • Tofu, firm1/2 cup (126 g) / 181 kcal 21.8 g
  • Tempeh1 cup (166 g) / 319 kcal 33.7 g
  • Edamame, prepared1 cup (155 g) / 188 kcal 18.5 g
  • Lentils, cooked1 cup (198 g) / 230 kcal 17.9 g
  • Chickpeas, cooked1 cup (164 g) / 269 kcal 14.5 g
  • Black beans, cooked1 cup (172 g) / 227 kcal 15.2 g
  • Pinto beans, cooked1 cup (171 g) / 245 kcal 15.4 g
  • Hummus2 tbsp (30 g) / 53 kcal 1.5 g
  • Peanut butter2 tbsp (32 g) / 191 kcal 7.1 g
  • Almonds, dry roasted1 oz (28 g) / 167 kcal 5.9 g
  • Peanuts, dry roasted1 oz (28 g) / 164 kcal 6.8 g
  • Pumpkin seeds, roasted1 oz (28 g) / 161 kcal 8.4 g
  • Hemp seeds, hulled3 tbsp (30 g) / 166 kcal 9.5 g
  • Chia seeds1 oz (28 g) / 136 kcal 4.6 g
  • Quinoa, cooked1 cup (185 g) / 222 kcal 8.1 g
  • White rice, cooked1 cup (158 g) / 205 kcal 4.3 g
  • Brown rice, cooked1 cup (202 g) / 248 kcal 5.5 g
  • Pasta, cooked1 cup spaghetti (124 g) / 196 kcal 7.2 g
  • Baked potato1 medium potato (173 g) / 161 kcal 4.3 g
  • Green peas, cooked1/2 cup (80 g) / 62 kcal 4.1 g
  • Broccoli, cooked1/2 cup chopped (78 g) / 27 kcal 1.9 g
  • Banana1 medium (118 g) / 105 kcal 1.3 g

Saved days

Save a training day and a rest day once, then reuse them. Most weeks are the same four or five days on repeat.

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Sources
  • Food values: USDA FoodData Central, SR Legacy (April 2018 release), scaled from per-100 g data to the serving shown. Each food carries its FDC id: search it at fdc.nal.usda.gov.
  • 1.6 g per kg per day: Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med 2018;52:376-384.
  • Up to 2.2 g per kg: Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? J Int Soc Sports Nutr 2018;15:10.
  • 1.2 to 2.0 g per kg for active people: Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet 2016;116:501-528.
  • Higher intakes while cutting: Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 2014;11:20.
  • Scoop protein: Workhorse Whey 24 g per 1 rounded scoop (32 g). Terra Firma Plant Protein 20 g per 1 scoop. From the supplier's published label pages.