Guide

A steady calorie gap paired with higher protein at meals can cut hunger and help keep muscle while body fat drops.

A small calorie surplus plus 1.4–2.0 g/kg protein each day can support muscle growth when training is consistent.

A 100 g avocado portion has 160 calories and 2 g of protein.

A medium, unpeeled apple has about 95 calories and 0.5 g protein, with most energy coming from carbs plus fiber.

One plain almond has around 7 calories and around 0.25 grams of protein, with small swings based on size and processing.

A medium banana lands near 110 calories and 1 gram of protein, with the number shifting most when the banana is bigger or smaller.

A cooked, skinless 3–4 oz breast has 120–190 calories and 26–35 g protein, based on size.

One large hard-boiled egg lands near 78 calories and about 6.3 g protein, with most protein in the white and most calories in the yolk.

One cup of cottage cheese often falls around 160–185 calories and 24–28 grams of protein, depending on milkfat and how “one cup” is measured.

One cup of liquid egg whites lands near 126 calories and 26.5 g protein when measured as 243 g; cartons and home measures can shift that.