Printable food list · 2 pages
High-Protein Food List
Protein is easy to name and hard to price. This two-page list shows the protein in everyday servings, and what 30 g of protein costs from beans to steak, using US government price data.
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Prices in US dollars. Your card converts them to your currency, and local tax (VAT or GST) is added at checkout where it applies.
- Grams of protein per serving, grouped as eat often, eat sometimes and limit
- The cost of 30 g of protein for 8 foods, from official US average prices (September 2026)
- Sources on the page, so you can check the numbers
Save on the set
Get all 5 food lists for $9.99
They cost $19.95 bought one at a time. Or add a plan: The Menopause Meal Plan has 4 weeks of menus and grocery lists.
What’s inside
What is on the two pages
Cost per 30 g of protein
Dried beans, eggs, milk, chicken, pork chops, cheddar, ground beef and round steak, priced from Bureau of Labor Statistics averages.
Protein per serving
Chicken, eggs, yogurt, cottage cheese, tuna, salmon, tofu, lentils, beans and more, with the serving size.
Eat often, sometimes, limit
A quick way to see what to build meals around and what to keep for now and then.
How much to aim for
The US recommended amount in plain terms, and a simple cheap week to get started.
Who it’s for
This is for you if…
- You want to build meals around protein without overspending
- You like to see numbers per serving, not guesses
- You want one page for the fridge door or your shopping bag
Probably not for you if…
- You need a personal protein target for a health condition. Ask your doctor or a dietitian.
- You want recipes or a meal plan. See The Menopause Meal Plan for menus.
Try it for 14 days, risk-free
If it isn’t right for you, email us within 14 days and we’ll refund every cent. No forms, no questions.
Questions
Where do the prices come from?
From the US Bureau of Labor Statistics average retail prices for September 2026, combined with USDA protein values. The live numbers are on our protein price tracker.
Which paper sizes are included?
Both. Your download contains the same list for US Letter and A4, so it prints correctly wherever you are.
Can I print it?
Yes. Print it at home or on your phone's print option, or keep the PDF on your phone or tablet. It is for your own use.
Can I use it alongside HRT or other medication?
The plans use ordinary food and moderate exercise, and they don’t replace or change any treatment. If you take medication, especially for diabetes, blood pressure, blood thinning or your kidneys, check with your doctor first, because changes to diet and exercise can affect how some medicines work.
How do I get it after I pay?
You’ll get a download link on the confirmation page and by email straight away. The PDF works on phones, tablets and computers, and prints on US Letter or A4.
What if it isn’t right for me?
Email contact@nourishandstrong.com within 14 days of buying and we’ll refund you in full. No forms, no questions.
What currency are the prices in?
US dollars. Your bank or card converts the price to your own currency at checkout, and local sales tax, VAT or GST is added where your country requires it. The PDF works anywhere in the world.
This guide is for general wellbeing and is not medical advice. Talk to your doctor first if you have a health condition, take medication or are new to exercise.
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