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What 20 grams of protein looks like

A free guide for postmenopausal women on GLP-1 medications. When your appetite is small, every bite counts — aim for about 20–30 g of protein at each meal to help protect your muscle.

Meat & poultry

  • Chicken breast, cooked2.5 oz (about ⅔ of a deck of cards)
  • Turkey breast, cooked2.5 oz
  • Lean ground beef, cooked3 oz
  • Pork tenderloin, cooked3 oz
  • Deli turkey slices4 oz (about 6 thin slices)

Fish & seafood

  • Salmon, cooked3 oz
  • Canned tuna, drained3 oz (about ¾ of a can)
  • Shrimp, cooked3 oz (about 12 medium)
  • Cod or tilapia, cooked3.5 oz

Dairy & eggs

  • Plain nonfat Greek yogurt1 cup (8 oz)
  • Cottage cheese, low-fat¾ cup
  • Eggs, large3 eggs + 2 egg whites
  • Liquid egg whites¾ cup
  • Ultra-filtered milk (e.g. Fairlife)1½ cups
  • Part-skim mozzarella string cheese3 sticks

Plant proteins

  • Extra-firm tofu8 oz (about ½ block)
  • Tempeh3.5 oz
  • Edamame, shelled1 cup
  • Lentils, cooked1¼ cups
  • Black beans, cooked1⅓ cups

Quick options

  • Whey or plant protein powder1 scoop (check label)
  • Ready-to-drink protein shake⅔–1 bottle (check label)
  • Beef or turkey jerky2 oz

Amounts are typical estimates — check food labels. General guidance only; follow your prescriber or dietitian.

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