This is a list you can refer to that gives you some of the most high quality protein sources to help you hit your daily protein goal.

• Chicken breast– ~26g per 4 oz (cooked)
• Lean beef (90/10)– ~22g per 4 oz (cooked)
• Canned (In Water) Tuna ~24–27g protein per 100g (about one can)
• Eggs– 6g per egg
• Egg Whites–3.5 g per white
• Fish (salmon, cod, etc.)-20–25g per 4 oz
• Greek yogurt (plain, non-fat)–17–20g per ¾ cup (170g)
• Cottage cheese–~25g per cup
• Protein powder (whey/isolate)–20–30g per scoop (Double Check your specific brand)
• Lentils (cooked)–18g per cup
• Sardines (canned)~22g per can