Guide

A besan chilla made with ½ cup besan and a little oil is often 230–300 calories with about 10–14 g protein, before fillings.

A 1/2-cup serving of cooked black beans lands near 114 calories and 7–8 grams of protein, plus a solid hit of fiber.

Protein goals get simpler when you pick foods that give more grams per calorie, then build meals around them.

Two large whole eggs land around 140–150 calories and about 12–13 grams of protein, with the exact total shifting by egg size and add-ins.

Two large hard-boiled eggs provide about 155 calories and 12–13 grams of protein.

Two scrambled large eggs land near 180 calories and 12–13 g protein before any milk, cheese, butter, or oil goes in.

Three large egg whites have about 51 calories and around 11 grams of protein.

A 20-piece McNuggets order lands near 830 calories and about 45–52 grams of protein, before sauces and sides.

Three large eggs land near 210–240 calories and 18–21 g protein, with egg size and cooking style doing most of the moving.

A cooked 3-ounce chicken breast serving usually lands near 120–140 calories with about 25–27 g protein, based on cut, trim, and cook style.