When appetite is reduced, protein density matters. These examples show how much protein you actually get per normal serving—not idealised portions.
Animal-based protein sources
| Food | Typical Serve | Protein |
|---|---|---|
| Eggs | 2 x large | ~12–14 g |
| Chicken Breast (cooked) | 100 g | ~30–31 g |
| Lean Beef | 100 g | ~26–28 g |
| Lean Lamb | 100 g | ~25 g |
| Salmon | 100 g | ~22 g |
| Tuna (canned, drained) | 95 g | ~20–22 g |
| White Fish | 100 g | ~20 g |
Dairy & Dairy-style options
| Food | Typical Serve | Protein |
|---|---|---|
| Greek Yoghurt (high protein) | 170 g | ~15–18 g |
| Cottage cheese | 0.5 cup | ~14–15 g |
| Milk | 250 mL | ~8–9 g |
| Cheese (hard) | 40 g | ~10 g |
Plant-based protein sources
| Food | Typical Serve | Protein |
|---|---|---|
| Tofu | 100 g | ~12–15 g |
| Lentils (cooked) | 0.5 cup | ~9 g |
| Chickpeas (cooked) | 0.5 cup | ~7–8 g |
| Edamame | 0.5 cup | ~11 g |
| Quinoa (cooked) | 1 cup | ~8 g |
(Plant proteins are nutritious but usually need larger volumes or combinations to reach higher protein targets.)
But how cool is Edamame – really packs a punch!
Convenient & low-volume options (useful on weight loss medication)
| Food | Typical Serve | Protein |
|---|---|---|
| Protein shake | 1 scoop | ~20–30 g |
| Protein Yoghurt | 1 pouch | ~10–15 g |
| Protein Bar | 1 bar | ~15–20 g |
| High-Protein Soup | 1 bowl | ~15–20 g |
What does ~30 g of protein look like?
- 100 g chicken or turkey
- 150 g salmon
- 1 protein shake
- 2 eggs + cottage cheese on the side
For people with small appetites or on weight loss medication, this often needs to be built intentionally, not left to hunger cues.
Practical takeaway
- Aim for 25–35 g protein per meal
- Prioritise protein first, especially if appetite is low
- Try drinking protein water throughout the morning to add another around 22 g of protein just by hydrating!
- Choose protein-dense foods when portions are small
- Consistency matters more than perfection
Need a hand with your nutrition?
If you would like help with your protein intake, weight, muscle health or nutrition while on weight loss medication, our GPs at Samford Valley Medical Centre in Samford Village can help you put together a plan that suits you.
Book an appointment online or call us on (07) 3289 1712.
