A 100 g serving of chicken breast has 120 kcal and 22.5 g protein raw, and it often reads near 165 kcal and 31 g protein once cooked.

A 100 g serving of cooked pasta lands near 150–160 calories and 5–6 g protein, with the exact numbers shifting by shape, flour, and how much water it holds.

Two large hard-boiled eggs provide about 156 calories and about 12–13 grams of protein.

A plain 2-egg omelette lands near 140–160 calories and 11–13 g protein, then your pan fat, cheese, and fillings set the final total.

A level tablespoon of peanut butter is usually 90–100 calories with about 3–4 grams of protein, depending on the brand and recipe.

A cooked, skinless chicken breast is a lean, filling protein that keeps calories steady while delivering a big protein hit per bite.

Protein-rich foods paired with smart calories can keep you full longer, steady your energy, and make meals easier to plan.

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.