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.

A 3-oz cooked steak usually lands near 150–220 calories with about 22–28 grams of protein, depending on cut, trim, and doneness.

A 4-ounce cooked, skinless chicken breast lands near 185 calories and 35 g protein, with carbs near zero when it’s plain.

Three large scrambled eggs land near 210 calories and 18 g protein before milk, butter, or oil.