Free Cheat Sheet · By Joey Yochheim
The Protein Cheat Sheet: 57 Foods Ranked by Protein Per Calorie
57 foods ranked by how much protein you actually get for the calories. Eat from the top of this list and fat loss gets a whole lot easier.
PCR = grams of protein per 100 calories. Higher is better when the goal is losing fat while keeping muscle.
How to actually use this
Protein at every meal, from the green and blue tiers. When most of your protein scores 12+ PCR, you stay full on fewer calories. That is the entire reason diets succeed or fail.
The gold tier is flavor, not fuel. Whole eggs, ribeye, cheese. Eat them because you enjoy them, not as your protein plan.
The red tier is where diets die. Nuts, granola, protein cookies, trail mix. All health halo, almost no protein. A handful of trail mix costs the same calories as an entire chicken breast.
