The 30% Protein Rule

Watch this video to learn a nutrition trick that makes getting leaner, stronger and healthier simple!

How to Calculate

Here's how to easily determine if a food fits the 30% protein rule.
  • 1
    Find the grams of protein on the nutrition label
  • 2
    Multiple grams of protein by 4 to find calories from protein
  • 3
    Divide by total calories per serving to get percentage of protein.
  • 4
    If the calculation is .3 or higher, then it fits the 30% Protein Rule!

Plan Your Perfect Meal

You can use this rule to average out a meal plate or snack.

For example, if you want to have some fruit. Add in some Greek yogurt to tip the scales up to 30% protein.

Protip: Every main meal should have a 4-6oz of lean meat.
That will generally put you at 30% protein, if you're making smart food choices.

Or, just add a protein shake to your meal to boost up the protein percentage quickly.


Why Is Protein So Important?

Protein is a big deal for two primary reasons:

  • It fills you up at much lower calorie point than other macronutrients.
  • It's critical if you want to acheive pure fat loss. (And keep your muscle)

Let's talk about #2 more. When you eat at a calorie deficit, your body will begin to use it's stored nutrients as fuel. The only place that protein is stored is your muscles. So that's what your body will break down if it needs protein.

Normally, when eating in a calorie balance or surplus, your body can use the nutrients from your meals to fuel your protein demands. So if you're goal is to lose fat, and maintain or build muscle, we must be getting adequate protein from our food to prevent our muscles from being broken down.


>30% Protein Food List

Here's a list of some of the top choices if you want to hit that 30% Protein Rule.
Food
 Protein %
Mahi Mahi
94%
99% Lean ground turkey breast
87%
Chunk light tuna in water
87%
Egg whites
85%
Tilapia
82%
Shrimp
79%
MyProtein Impact Whey Protein powder
76%
Chicken breast
75%
Pork tenderloin
72%
Nonfat Greek yogurt
68%
Canadian bacon
66.67%
Beef jerky
65%
Turkey jerky
65%
Turkey breast
56%
Light sliced cheese
56.00%
Cottage cheese
45%
Kirkland protein bar
44%
Sockeye Salmon
44%
Tofu
42.55%
Quest protein bar
42%
Ground beef 87/13
40%
Pure protein bar
40%
Premier protein bar
40%
Tempeh
38.75%
Ground bison 85/15
34%
Broccoli
33.60%
1% Milk
32%
Extreme wellness tortillas
32.00%
Lentils
31%
Eggs
31%
10 Foods Surprisingly low in protein
Corn
12.50%
Chocolatey PB protein granola bar by Special K
14.55%
Quinoa
14.67%
Almonds
15.12%
Pumpkin Seeds
16.84%
Peanut butter
17.02%
Oats
17.13%
Fiber 1 Protein Bar
17.14%
Double protein oatmeal english muffin
18.67%
Chickpeas
20.87%