High Protein Food List Printable – Protein Food Chart PDF

Name: High Protein Food List Printable
Brand: Sorted Templates
SKU: ST-0121
Price: 2.50 USD
Availability: InStock

Overview

Getting more protein is easier when you can see your options at a glance. This printable sorts animal, dairy and plant proteins into everyday, in moderation and now and then, following the USDA MyPlate advice to vary your protein.

A second page shows roughly how much protein is in common portions, from a chicken breast to a cup of lentils, with easy habits like protein at breakfast. Then shop with the grocery list, borrow from a week of high protein meal ideas and add up your day in the tracker.

Animal and plant
Chicken, fish, eggs, dairy, beans, tofu and more in one list.
Protein per portion
Approximate grams for common foods, so you can plan meals.
Easy habits
Protein at breakfast, seafood twice a week, lean cuts.
Daily tracker
Add up protein by meal and keep an eye on water.

What's inside

Food list
Everyday / in moderation / now and then, with food icons
Protein by the portion
About 20–35 g and 10–19 g foods, plus easy habits
Shopping
Grocery list by aisle (pre-filled and blank) and pantry staples
Swaps
A simple swaps chart for everyday foods
Meal planning
7 days of meal ideas, a weekly meal planner and a meal prep checklist
Journal and tracker
Two food journal pages and a daily protein and water tracker

How it works

1
Buy on Etsy, then download the PDF for your paper size from your Etsy Purchases page.
2
Print at 100% / actual size, or import the PDF into GoodNotes, Notability, Xodo or any PDF app.
3
Stick the list on the fridge and plan your week. Everything is undated, so reprint pages any time.

Good to know

Digital download: nothing is shipped
Personal use license: please don't share or resell the files
Colors may look slightly different when printed
A general guide, not medical advice: check with your doctor or dietitian for your own needs.
Ask your doctor before eating more protein if you have kidney disease

Questions

What foods are highest in protein?

Chicken and turkey breast, fish and shrimp, lean beef, Greek yogurt and cottage cheese, eggs, tofu, tempeh, edamame, lentils and beans are all on the list.

How much protein do I need?

The recommended amount for adults is 0.8 g of protein per kilogram of body weight. Some people need more, so ask a dietitian.

Is a high protein diet safe for everyone?

If you have kidney disease or another health condition, ask your doctor before eating more protein.

Can I use it on my iPad?

Yes. Import the PDF into GoodNotes, Notability, Xodo or any PDF app. The index and section tabs are clickable, so you can tap to jump between sections.

Will I get a printed copy in the mail?

No. It's a digital download. You print the pages yourself at home or at a print shop, or use them on a tablet.

How it's made: designed by Sorted Templates. We use AI tools to help draft text and lay out pages, and every page is reviewed and edited by us before it's listed. Lifestyle and mockup images may be AI-generated or AI-edited; the page previews show the actual files.