Weekly Protein Tracker
Welcome! Track your weekly protein intake to meet your goals.
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Your Protein Tracker
Set your protein goal and log your meals to start tracking progress.
Goal:
Total Consumed
Tips to Crush Your Protein Goal
Stay Hydrated
Protein needs water to do its job. Staying hydrated helps support digestion and keeps things…moving.
Add Fibre + Whole Foods
Balance your meals with fibre-rich fruit, veggies, and whole grains. They help keep you full, support digestion, and make your protein work harder for you.
Power Up with 20g of Protein
Start strong with Life Shake™—a clean, complete protein that delivers 20g in every serving (2 scoops/serving).
Shop Life Shake
Consider Collagen
Collagen is a form of protein that supports your skin, joints, and more—adding it to your routine is an easy way to boost intake.
Shop Collagen-9
Your Daily Protein Goal
Enter your weight to calculate your recommended daily protein intake.
0g
Daily Intakes
Enter how much protein you've consumed throughout the day.
Breakfast
Food Type
Protein (approx.)
1 large egg
6g
¾ cup Greek Yogurt (plain)
15g
8 oz Life Shake (with skin milk/almond milk)
28g/21g
1 cup Oats (with water)
5g
2 slice Turkey Bacon
6g
2 links Turkey Sausage
13g
1 slice Whole Wheat Bread
4g
1 medium Bagel (whole wheat or multigrain)
10g
1 tablespoon Peanut Butter / Almond Butter
4g/3.5g
1 tablespoon Cream Cheese
1g
3 oz Smoked Salmon
16g
½ cup Cottage Cheese (low-fat)
14g
2 Protein Pancakes/Waffles (e.g., Kodiak Cakes Power Cakes)
15g
8 oz Dairy Milk
8g
8 oz Soy Milk (unsweetened)
8g
8 oz Oat Milk
3g
8 oz Almond Milk
2g
Lunch
Food Type
Protein (approx.)
3 oz Chicken Breast
26g
3 oz Tuna (canned in water)
22g
2 oz Turkey Breast (deli meat)
12g
2 oz Salami
7g
1 cup Quinoa
8g
1 cup Brown Rice
5g
½ cup Cottage Cheese (low-fat)
14g
½ cup Black Beans
7.5g
1 slice Whole Wheat Bread
4g
1 tablespoon Peanut Butter / Almond Butter
4g / 3.5g
1 large Egg (hard-boiled)
6g
3 oz Salmon
22g
4 oz Tofu (firm)
10g
¾ cup Chickpeas (cooked)
7g
¾ cup Greek Yogurt (plain)
15g
Snacks
Food Type
Protein (approx.)
1 Bar Shaklee Snack Bar
10g
1 oz Beef Jerky
9g
1 Hard-Boiled Egg
6g
1 oz Almonds (~23 almonds)
6g
1 oz Cheddar Cheese (1 slice or cube)
7g
1 stick String Cheese (mozzarella)
7g
½ cup Cottage Cheese (low-fat)
14g
¾ cup Greek Yogurt (plain)
15g
2 tablespoons Hummus
5g
1 cup Edamame
17g
8 oz Life Shake (with skim milk/almond milk)
28g/21g
2 oz Turkey Breast (deli meat)
12g
1 tablespoon Peanut Butter/Almond Butter
4g/3.5g
1 oz Trail Mix (~¼ cup)
8g
1 oz Pumpkin Seeds (~¼ cup)
8g
Dinner
Food Type
Protein (approx.)
3 oz Chicken Breast
26g
3 oz Beef (lean ground, 90%)
22g
3 oz Bison (lean ground)
24g
3 oz Pork Tenderloin
23g
3 oz Salmon
22g
8–10 medium Shrimp
20g
4 oz Tofu (firm)
10g
3 oz Tempeh
15g
1 cup Quinoa
8g
1 cup Brown Rice
5g
3 oz Turkey (ground, 93% lean)
22g
3 oz Lamb (lean, grilled)
23g
3 oz Tuna (grilled or seared)
25g
½ cup Black Beans
7.5g
¾ cup Chickpeas (cooked)
7g
