Sources
Protein per portion is rounded to the whole gram. Category items (shakes, bars, broth) carry no brand and say "check the label".
Protein values
All protein values come from USDA FoodData Central (fdc.nal.usda.gov), Foundation Foods or SR Legacy records, as grams of protein per 100 g multiplied by the portion weight. Where a food is a store-bought category without a USDA record, the plan uses a typical label value and tells you to check the label.
| Food | Portion | Protein | Source |
|---|---|---|---|
| Greek yogurt, plain, nonfat | ¾ cup (170 g) | 18 g | USDA FDC 330137 (Foundation), 10.3 g/100 g × 170 g |
| Greek yogurt, plain, nonfat | ½ cup (113 g) | 12 g | USDA FDC 330137 (Foundation), 10.3 g/100 g × 113 g |
| Cottage cheese, low-fat | ½ cup (113 g) | 12 g | USDA FDC 328841 (Foundation), 11 g/100 g × 113 g |
| Cottage cheese, low-fat | 1 cup (226 g) | 25 g | USDA FDC 328841 (Foundation), 11 g/100 g × 226 g |
| Skyr or Greek yogurt, plain, nonfat | 1 single cup (150 g) | 15 g | USDA FDC 330137 (Foundation), 10.3 g/100 g × 150 g |
| Ready-to-drink protein shake | 1 bottle (11 oz) | 30 g | category, no brand: typical 30 g per 11 oz bottle, check the label |
| Ready-to-drink protein shake | ½ bottle (5.5 oz) | 15 g | category, no brand: typical 30 g per 11 oz bottle, check the label |
| Whey protein in water | 1 scoop (30 g) | 23 g | USDA FDC 173180 (SR Legacy), 78.1 g/100 g × 30 g |
| Whey protein in water | ½ scoop (15 g) | 12 g | USDA FDC 173180 (SR Legacy), 78.1 g/100 g × 15 g |
| Pea protein in oat milk | 1 scoop (30 g) + 1 cup oat milk | 20 g | category, no brand: pea protein powder, typical 20 g per 30 g scoop, check the label |
| Soy milk, unsweetened | 1 cup (240 ml) | 9 g | USDA FDC 1999630 (Foundation), 3.55 g/100 g × 243 g |
| Milk, 1% | 1 cup (240 ml) | 8 g | USDA FDC 746772 (Foundation), 3.38 g/100 g × 244 g |
| Protein-fortified 1% milk | 1 cup (240 ml) | 10 g | USDA FDC 171268 (SR Legacy), 3.93 g/100 g × 244 g |
| Kefir, plain, low-fat | 1 cup (240 ml) | 9 g | USDA FDC 170904 (SR Legacy), 3.79 g/100 g × 243 g |
| Soft-boiled egg | 1 large | 6 g | USDA FDC 748967 (Foundation), 12.4 g/100 g × 50 g |
| Scrambled eggs | 2 large | 12 g | USDA FDC 172187 (SR Legacy), 9.99 g/100 g × 122 g |
| Egg whites, scrambled | ½ cup (120 g) | 13 g | USDA FDC 172183 (SR Legacy), 10.9 g/100 g × 120 g |
| Bone broth, store-bought | 1 mug (1 cup) | 9 g | category, no brand: store-bought bone broth, typical 9 g per cup, check the label; plain chicken broth (USDA 174536) has almost none |
| Bone broth, store-bought | 2 cups | 18 g | category, no brand: store-bought bone broth, typical 9 g per cup, check the label; plain chicken broth (USDA 174536) has almost none |
| Miso soup with silken tofu | 1 bowl with ½ block tofu (150 g) | 7 g | USDA FDC 174292 (SR Legacy), 4.8 g/100 g × 150 g |
| Silken tofu, chilled | ½ block (150 g) | 7 g | USDA FDC 174292 (SR Legacy), 4.8 g/100 g × 150 g |
| Firm tofu, pan-warmed | ½ block (150 g) | 26 g | USDA FDC 172475 (SR Legacy), 17.3 g/100 g × 150 g |
| Edamame, shelled | ½ cup (78 g) | 9 g | USDA FDC 168411 (SR Legacy), 11.9 g/100 g × 78 g |
| Tuna, canned in water | 1 pouch (3 oz) | 16 g | USDA FDC 334194 (Foundation), 19 g/100 g × 85 g |
| Baked salmon | 3 oz (85 g) | 19 g | USDA FDC 175168 (SR Legacy), 22.1 g/100 g × 85 g |
| Steamed white fish (cod) | 4 oz (113 g) | 26 g | USDA FDC 171956 (SR Legacy), 22.8 g/100 g × 113 g |
| Shrimp, cooked, chilled | 3 oz (85 g) | 13 g | USDA FDC 2684443 (Foundation), 15.6 g/100 g × 85 g |
| Chicken breast, shredded | 2 oz (57 g) | 18 g | USDA FDC 171477 (SR Legacy), 31 g/100 g × 57 g |
| Chicken breast, sliced | 3 oz (85 g) | 26 g | USDA FDC 171477 (SR Legacy), 31 g/100 g × 85 g |
| Turkey breast, deli | 3 slices (2 oz) | 8 g | USDA FDC 172941 (SR Legacy), 14.8 g/100 g × 57 g |
| Ground turkey, lean | 3 oz (85 g) | 23 g | USDA FDC 172851 (SR Legacy), 27.1 g/100 g × 85 g |
| Lean beef, sliced | 3 oz (85 g) | 25 g | USDA FDC 169458 (SR Legacy), 29 g/100 g × 85 g |
| Chicken noodle soup | 1 bowl (1½ cups) | 4 g | USDA FDC 172909 (SR Legacy), 1.16 g/100 g × 360 g |
| Lentil soup, blended | 1 bowl (1 cup lentils) | 18 g | USDA FDC 175254 (SR Legacy), 9.02 g/100 g × 198 g |
| Hummus with cucumber | ½ cup (120 g) | 9 g | USDA FDC 321358 (Foundation), 7.35 g/100 g × 120 g |
| Black beans, warm | ½ cup (120 g) | 7 g | USDA FDC 175188 (SR Legacy), 6.03 g/100 g × 120 g |
| Chickpeas, roasted | ½ cup (120 g) | 8 g | USDA FDC 173800 (SR Legacy), 7.05 g/100 g × 120 g |
| Peanut butter on toast | 2 tbsp (32 g) + 1 slice | 11 g | sum: 2 tbsp peanut butter (USDA 172470, 22.2 g/100 g × 32 g = 7 g) + 1 slice whole-wheat bread (USDA 172688, 12.4 g/100 g × 32 g = 4 g) |
| String cheese | 2 sticks (56 g) | 13 g | USDA FDC 329370 (Foundation), 23.7 g/100 g × 56 g |
| Cheddar | 1 oz (28 g) | 7 g | USDA FDC 328637 (Foundation), 23.3 g/100 g × 28 g |
| Oatmeal with milk and half a scoop of whey | 1 small bowl | 18 g | sum: ½ scoop whey (USDA whey isolate) + 1 cup 1% milk (USDA 170872) + ½ cup cooked oats |
| High-protein pudding cup | 1 cup (150 g) | 10 g | category, no brand: typical 10 g per cup, check the label |
| Protein bar | 1 bar | 20 g | category, no brand: typical 20 g per bar, check the label |
| Smoothie: Greek yogurt, banana, milk | 1 glass (12 oz) | 18 g | sum: ¾ cup Greek yogurt (USDA 330137) + ½ cup 1% milk (USDA 170872) + ½ banana |
| Smoothie: silken tofu, berries, soy milk | 1 glass (12 oz) | 14 g | sum: ½ block silken tofu (USDA) + 1 cup soy milk (USDA) + ½ cup berries |
| Sardines on crackers | 1 small can (3.75 oz) | 23 g | USDA FDC 175139 (SR Legacy), 24.6 g/100 g × 92 g |
Protein range from body weight
When you enter your weight instead of a clinician's number, the plan shows a starting range of 1.2–1.6 g of protein per kilogram of body weight per day and builds the plan on the lower end. This range appears in the 2025 joint advisory "Nutritional priorities to support GLP-1 therapy for obesity" (American College of Lifestyle Medicine, American Society for Nutrition, The Obesity Society, Obesity Medicine Association), which recommends protein intake of about 1.2–1.6 g/kg/day for adults using GLP-1 medication, individualized by a clinician. Human review: confirm the citation against the published advisory before launch. It is a starting point to confirm with your clinician, not a prescription. People with kidney disease need an individual target.
Not medical advice
Fivebite provides general nutrition information. Talk to your clinician about your nutrition.