Protein Tracking – Your Body’s Building Blocks

  • 8–10 grams = 1 Box
  • 3–5 grams = ½ Box

Each Serving Below Equals 1 Protein Box

  • Meat or Cheese (1 oz)
  • Egg (1 large)
  • Full-Fat Greek Yogurt (unsweetened) (½ cup)
  • Full-Fat Cottage Cheese (¼ cup)
  • Tofu (3 oz)
  • Tempeh (1 oz)
  • Seitan (½ oz)
  • Beans (limit to ½ cup per day unless vegetarian, in which case each additional ½ cup can be counted as 1 protein and 1 carb box)