Reach 80 Grams of Protein While Supporting Healthy Cholesterol

Written By HeatherHuntDC

A simple strategy is to aim for:

  • Breakfast: 20–25 grams

  • Lunch: 25–30 grams

  • Dinner: 25–30 grams

  • Snacks: 10–15 grams as needed

Best Protein Sources for Healthy Cholesterol 

Fish and Seafood: Salmon, Cod, Halibut, Tuna, Sardines, Shrimp

Benefits: High-quality protein, with fatty fish such as salmon and sardines also providing beneficial omega-3 fats that support cardiovascular and brain health.

Poultry: Chicken, Turkey

Dairy Proteins: Greek Yogurt, Cottage Cheese, Whey Protein Powder

Plant Proteins: Lentils, beans, edamame, tofu, tempeh, pea protein powder

Sample Day

Breakfast

1 cup nonfat Greek yogurt = 20 grams
 Berries + chia seeds

Lunch

3–4 ounces grilled chicken breast = 25–30 grams
 Large salad with vegetables, avocado, and olive oil

Snack

½ cup edamame = 9 grams

Dinner

4 ounces salmon = 25 grams
 Vegetables + quinoa

HeatherHuntDC
Previous

How Do We Nurture Our Empathic Design?
Next

50 Grams of Protein Before Noon