[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-572535-105":3,"detail-sidebar-cat-1-en-105":81,"doc-detail-572535-en":127},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","protein-cheat-sheet-quick-guide","Protein Cheat Sheet - Quick guide","","Protein Cheat Sheet explains why protein is essential every day and outlines key functions such as producing and repairing cells, supporting hormones and neurotransmitters, balancing blood sugar, and promoting muscle protein synthesis after exercise. It provides practical daily targets by body weight and per-meal goals for protein intake, plus examples of animal and plant protein sources. The guide also includes portion-size advice, food-to-grams comparisons, and a brief next-step plan while noting it is for educational purposes only.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/template/","Template",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/template/general/","General",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/template/protein-cheat-sheet-quick-guide/572535/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/protein-cheat-sheet-quick-guide/572535.png","ImageObject",442,249,{"name":42,"@type":43},"Sarah ","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-21","2026-10-13",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",7,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What are the three macronutrients mentioned, and why must protein be eaten daily?","Question",{"text":63,"@type":64},"The three macronutrients are carbohydrates, protein, and fat. The body can’t make them, so protein needs to be eaten every day.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How much protein should most women aim for each day and per meal?",{"text":68,"@type":64},"Most women benefit from about 20 grams of protein at each meal. A general target is 1–1.5 grams per kilo of body weight per day, or 0.25–0.3 grams per kilo per meal/snack.",{"name":70,"@type":61,"acceptedAnswer":71},"What does 10 grams of protein look like?",{"text":72,"@type":64},"Examples include 2 small eggs, 40 g cooked chicken, 200 g full-fat unsweetened yoghurt, 60 g nuts/seeds, 120 g tofu, or 50 g tinned salmon/tuna.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},572535,1792006305,{"code":4,"msg":82,"data":83},"success",[84,89,94,99,104,109,114,119,124],{"id":85,"doc_module":22,"doc_module_name":25,"category_name":86,"show_sort_weight":87,"slug":88},11,"Presentations",90,"presentations",{"id":90,"doc_module":22,"doc_module_name":25,"category_name":91,"show_sort_weight":92,"slug":93},12,"Resumes",80,"resumes",{"id":95,"doc_module":22,"doc_module_name":25,"category_name":96,"show_sort_weight":97,"slug":98},14,"Invoices",70,"invoices",{"id":100,"doc_module":22,"doc_module_name":25,"category_name":101,"show_sort_weight":102,"slug":103},15,"Posters",60,"posters",{"id":105,"doc_module":22,"doc_module_name":25,"category_name":106,"show_sort_weight":107,"slug":108},16,"Social Media",50,"social-media",{"id":110,"doc_module":22,"doc_module_name":25,"category_name":111,"show_sort_weight":112,"slug":113},17,"Forms",40,"forms",{"id":115,"doc_module":22,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},18,"Letters",30,"letters",{"id":120,"doc_module":22,"doc_module_name":25,"category_name":121,"show_sort_weight":122,"slug":123},21,"Paper Templates",5,"papers-templates",{"id":125,"doc_module":22,"doc_module_name":25,"category_name":29,"show_sort_weight":4,"slug":126},158,"general-158",{"code":4,"msg":82,"data":128},{"doc_id":79,"user_id":129,"nickname":42,"user_avatar":130,"doc_module":22,"category_id":125,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":26,"language":136,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":12,"update_tm":140,"read_time":22},962085320529,"https://ap-avatar.wpscdn.com/davatar_9964176cb1d06d4a9deccf72a44ae3dc","Protein Cheat Sheet  \nYou have three key macronutrients, which the body can’t make, which means we need to eat them every single day. The three macronutrients are carbohydrates, protein, and fat.  \nI often call protein the “forgotten middle child”(and I say that as a well-loved and adjusted middle child) . Protein is easily overlooked and sometimes overshadowed. And these days there’s so much attention on carbs (and low carb this and sugar-free that), we seem to let protein fall through the cracks.  \nWhy you need protein:  \nProtein is required throughout the day to:  \n• Produce and repair cells  \n• Support hormones  \n• Produce neurotransmitters (for mood)  \n• Balance blood sugar levels  \n• Provide satiation  \n• For muscle protein synthesis (muscle growth), which is why it’s so important after exercise, and should always be consumed within 30 minutes of movement.  \n• For bone health (protein makes up 50% of the volume of bone)  \n• Support fat burning (protein takes longer to breakdown than carbohydrates, which is why it keeps you fuller for longer)  \n• Support hunger hormones (research shows when you have protein at breakfast, you have reduce ghrelin, which is the appetite-stimulating hormone)  \nTry to eat protein with every meal and snack.  \nYour daily goals:  \nMost women benefit from 20 grams of protein at each meal. But let’s get specific… Grab a calculator and work out what your daily goals are…  \nIt’s ideal for most people to eat 1-1.5 grams per kilo of body weight of protein per day (depending on how sedentary/active you are), OR  \nEat 0.25-0.3 grams of protein per kilo of body weight at each meal/snack  \nFor example, a 70 kg person would aim to eat 70-105 grams of protein per day or 20 grams of protein per meal  \nProtein types:  \nProtein includes animal protein (eggs, seafood, fish, meat, chicken) and plant-based protein (nuts, seeds, nut butter, legumes, beans, tofu, tempeh, quinoa and spirulina) .  \n[Olivia McFadyen | Naturopath & Nutritionist | www.oliviamcfadyen.com](Olivia McFadyen | Naturopath & Nutritionist | www.oliviamcfadyen.com)  \nWhat does 10 grams of protein look like?  \n\n| 2 small eggs |\n| --- |\n| 40 g cooked chicken |\n| 30-40g cheese (feta, cheddar – goats or sheep’s) |\n| 200 g full-fat unsweetened yoghurt |\n| 60 grams nuts/seeds |\n| 120 grams tofu |\n| 3 cups cooked rice |\n| 50 g tinned salmon/tuna |\n| 40 g cooked steak |\n| 1 tablespoon of collagen or pea/rice/whey protein |\n\nHow much protein in these foods?  \n\n| 2 small eggs = 10 grams protein |\n| --- |\n| A chicken thigh (125 grams) = 25 g protein |\n| A serve of cheese (index finger-size serve, which is about 30 g cheese = 10 grams protein |\n| 200 g full-fat unsweetened yoghurt = 10 grams protein |\n| 30 grams nuts/seeds = 5 grams of protein |\n| ½ cup cooked quinoa = 4 grams of protein |\n| ½ cup cooked rice = 2 grams of protein |\n| ½ cup lentils (100 grams) = 9 grams of protein |\n| ½ cup chickpeas (100 g) = 20 grams of protein |\n| ½ cup hummus = 10 grams of protein |\n| 1 tablespoon of peanut/cashew/almond butter (15 grams) = 3-4 grams of protein |\n| 2 tablespoons of chia seeds = 4-5 grams of protein |\n| 2 tablespoons of collagen, pea/rice/whey protein (30 grams) = 20 grams of protein |\n\nWhere to from here?  \n1. Start by focussing on eating protein with every meal and snack; most people need 1- 2 palm-size portions of protein at each meal.  \n2. Pay attention to brekkie – are you hitting your protein goal at this meal (which is between 15-30 grams of protein per meal, for most women)  \n3. Keep a diet diary so you can track how food is making you feel. It doesn’t need to bean ongoing diet diary, even 7 days can give you enough data to reflect on what, when and how you’re eating protein to improve your health  \n4. If you’d like personalised support, you can reach out to Olivia –  \n[www.oliviamcfadyen.com](www.oliviamcfadyen.com)  \n*This cheat sheet is for information purposes only. This is for education and should not be used to diagnose/treat any condition or","cbCaiuWCQdnypLGC","https://ap.wps.com/l/cbCaiuWCQdnypLGC","pdf",112988,"English","# Why you need protein\n# Daily protein goals\n# Protein types\n# What 10 grams of protein looks like\n# Protein amounts in common foods\n# Where to from here","[{\"question\":\"What are the three macronutrients mentioned, and why must protein be eaten daily?\",\"answer\":\"The three macronutrients are carbohydrates, protein, and fat. The body can’t make them, so protein needs to be eaten every day.\"},{\"question\":\"How much protein should most women aim for each day and per meal?\",\"answer\":\"Most women benefit from about 20 grams of protein at each meal. A general target is 1–1.5 grams per kilo of body weight per day, or 0.25–0.3 grams per kilo per meal/snack.\"},{\"question\":\"What does 10 grams of protein look like?\",\"answer\":\"Examples include 2 small eggs, 40 g cooked chicken, 200 g full-fat unsweetened yoghurt, 60 g nuts/seeds, 120 g tofu, or 50 g tinned salmon/tuna.\"}]","Protein Cheat Sheet - Quick guide | PDF",1791927891]