Many people try to add more protein to their diets, especially if they want to build muscle or stay full longer. But it can be hard to picture what 15 grams of protein really looks like in everyday foods.
For example, one boiled egg only gives about 6 grams of protein, so you would need about two and a half eggs to reach 15 grams. A medium-sized chicken breast, on the other hand, easily gives you over 15 grams with just one serving, making it a strong source of protein for meals.
If you’re a vegetarian, foods like Greek yogurt can help. One small cup of plain Greek yogurt usually contains around 15 grams of protein. Similarly, cottage cheese or paneer also provides this amount in a small bowl.
Nuts, seeds, and lentils offer plant-based protein but in larger amounts. For example, you would need around 4 tablespoons of peanut butter or nearly a full cup of cooked lentils to get the same 15 grams.
Protein can come from both animal and plant sources, and it’s all about portion size. Whether it’s dairy, meat, or legumes, knowing how much you need helps you plan meals better. Choosing a mix of foods keeps your meals balanced and your body strong.