✦Twin Protein Planner

Food Library

Browse high-protein foods and swap-friendly alternatives.

Greek yogurt (1 cup)

17g

Dairy

Alternatives

  • Skyr
  • Cottage cheese
  • Soy yogurt

Cottage cheese (1 cup)

24g

Dairy

Alternatives

  • Greek yogurt
  • Ricotta

Skyr (1 cup)

23g

Dairy

Alternatives

  • Greek yogurt
  • Cottage cheese

Ricotta cheese (1 cup)

14g

Dairy

Alternatives

  • Cottage cheese
  • Greek yogurt

Kefir (1 cup)

9g

Dairy

Alternatives

  • Greek yogurt
  • Buttermilk

Soy yogurt (1 cup)

7g

Dairy

Alternatives

  • Greek yogurt
  • Coconut yogurt

Chicken breast (4 oz)

31g

Poultry

Alternatives

  • Turkey breast
  • Tofu
  • Tempeh

Turkey breast (4 oz)

28g

Poultry

Alternatives

  • Chicken breast
  • Tempeh

Chicken thigh (4 oz)

26g

Poultry

Alternatives

  • Turkey thigh
  • Chicken breast

Ground turkey (4 oz)

27g

Poultry

Alternatives

  • Ground chicken
  • Bison

Salmon (4 oz)

25g

Fish

Alternatives

  • Cod
  • Trout
  • Sardines

Cod (4 oz)

23g

Fish

Alternatives

  • Tilapia
  • Haddock

Tuna packet (3 oz)

17g

Fish

Alternatives

  • Salmon packet
  • Sardines

Sardines (3 oz)

23g

Fish

Alternatives

  • Salmon
  • Mackerel

Trout (4 oz)

24g

Fish

Alternatives

  • Salmon
  • Cod

Shrimp (4 oz)

24g

Fish

Alternatives

  • Scallops
  • Crab

Haddock (4 oz)

21g

Fish

Alternatives

  • Cod
  • Pollock

Lean beef (4 oz)

28g

Meat

Alternatives

  • Bison
  • Lamb

Bison (4 oz)

29g

Meat

Alternatives

  • Lean beef
  • Venison

Pork tenderloin (4 oz)

24g

Meat

Alternatives

  • Lean beef
  • Chicken breast

Lamb (4 oz)

26g

Meat

Alternatives

  • Bison
  • Lean beef

Venison (4 oz)

30g

Meat

Alternatives

  • Bison
  • Lean beef

Eggs (2 large)

12g

Eggs

Alternatives

  • Egg whites (6)
  • Tofu scramble

Egg whites (6 large)

18g

Eggs

Alternatives

  • Eggs (2)
  • Liquid egg whites (1 cup)

Hard-boiled eggs (2)

12g

Eggs

Alternatives

  • Deviled eggs
  • Egg salad

Lentils (1 cup cooked)

18g

Legumes

Alternatives

  • Black beans
  • Chickpeas

Chickpeas (1 cup)

15g

Legumes

Alternatives

  • White beans
  • Edamame

Black beans (1 cup)

15g

Legumes

Alternatives

  • Pinto beans
  • Kidney beans

Edamame (1 cup)

17g

Legumes

Alternatives

  • Soy nuts
  • Tempeh

White beans (1 cup)

17g

Legumes

Alternatives

  • Navy beans
  • Cannellini beans

Pinto beans (1 cup)

15g

Legumes

Alternatives

  • Black beans
  • Kidney beans

Kidney beans (1 cup)

15g

Legumes

Alternatives

  • Pinto beans
  • Red beans

Green peas (1 cup)

8g

Legumes

Alternatives

  • Split peas
  • Lentils

Tofu, firm (4 oz)

20g

Plant Protein

Alternatives

  • Tempeh
  • Seitan

Tempeh (4 oz)

22g

Plant Protein

Alternatives

  • Tofu
  • Edamame

Seitan (4 oz)

30g

Plant Protein

Alternatives

  • Tofu
  • Tempeh

Hummus (1/2 cup)

8g

Plant Protein

Alternatives

  • White bean dip
  • Edamame hummus

Textured vegetable protein (1/2 cup)

24g

Plant Protein

Alternatives

  • Seitan
  • Tofu crumbles

Quinoa (1 cup cooked)

8g

Grains

Alternatives

  • Farro
  • Amaranth

Farro (1 cup cooked)

8g

Grains

Alternatives

  • Quinoa
  • Barley

Amaranth (1 cup cooked)

9g

Grains

Alternatives

  • Quinoa
  • Teff

Oats (1 cup cooked)

6g

Grains

Alternatives

  • Quinoa porridge
  • Millet

Buckwheat groats (1 cup)

6g

Grains

Alternatives

  • Quinoa
  • Millet

Wild rice (1 cup cooked)

7g

Grains

Alternatives

  • Brown rice
  • Quinoa

Almonds (1 oz)

6g

Nuts & Seeds

Alternatives

  • Walnuts
  • Cashews

Peanut butter (2 tbsp)

8g

Nuts & Seeds

Alternatives

  • Almond butter
  • Sunflower seed butter

Hemp seeds (3 tbsp)

10g

Nuts & Seeds

Alternatives

  • Chia seeds
  • Pumpkin seeds

Pumpkin seeds (1 oz)

9g

Nuts & Seeds

Alternatives

  • Sunflower seeds
  • Hemp seeds

Chia seeds (2 tbsp)

4g

Nuts & Seeds

Alternatives

  • Flaxseeds
  • Hemp seeds

Walnuts (1 oz)

4g

Nuts & Seeds

Alternatives

  • Pecans
  • Almonds

Cashews (1 oz)

5g

Nuts & Seeds

Alternatives

  • Almonds
  • Macadamia nuts

Sunflower seed butter (2 tbsp)

6g

Nuts & Seeds

Alternatives

  • Almond butter
  • Tahini

Tahini (2 tbsp)

5g

Nuts & Seeds

Alternatives

  • Sunflower seed butter
  • Almond butter

Whey protein (1 scoop)

24g

Supplements

Alternatives

  • Pea protein
  • Collagen blend

Pea protein (1 scoop)

22g

Supplements

Alternatives

  • Whey protein
  • Hemp protein

Collagen peptides (1 scoop)

10g

Supplements

Alternatives

  • Bone broth protein
  • Gelatin

Hemp protein (1 scoop)

15g

Supplements

Alternatives

  • Pea protein
  • Brown rice protein

Brown rice protein (1 scoop)

20g

Supplements

Alternatives

  • Pea protein
  • Hemp protein

Bone broth (1 cup)

10g

Supplements

Alternatives

  • Collagen broth
  • Chicken broth

Cottage cheese with pineapple (1 cup)

24g

Snacks

Alternatives

  • Greek yogurt with berries
  • Skyr with honey

String cheese (2 sticks)

14g

Snacks

Alternatives

  • Cottage cheese cup
  • Greek yogurt

Jerky (1 oz)

9g

Snacks

Alternatives

  • Biltong
  • Turkey jerky

Roasted chickpeas (1/2 cup)

10g

Snacks

Alternatives

  • Edamame
  • Roasted soy nuts

Protein bar (1 bar)

20g

Snacks

Alternatives

  • Protein balls
  • Greek yogurt bar

Protein balls (2)

12g

Snacks

Alternatives

  • Protein bar
  • Energy bites

Smoked salmon (2 oz)

12g

Snacks

Alternatives

  • Tuna packet
  • Sardines

Guacamole with bean chips (1/2 cup)

6g

Snacks

Alternatives

  • Hummus with veggies
  • White bean dip

Cheese cubes (1.5 oz)

12g

Snacks

Alternatives

  • String cheese
  • Cottage cheese

Deli turkey slices (3 oz)

18g

Snacks

Alternatives

  • Deli chicken
  • Roast beef slices

Nut trail mix (1/4 cup)

5g

Snacks

Alternatives

  • Roasted seeds
  • Nut & seed cluster