Most women aren’t eating enough protein

Protein is essential for balanced blood sugar, muscle recovery, appetite control and long-term health… but hitting your daily needs can feel confusing.

That's why we created the BARE Protein Cheat Sheet - your simple, visual breakdown of protein sources, how much protein they contain, and how to build higher-protein meals without stress.

A clear snapshot of protein per 100 g

Inside the guide, you’ll find an easy-to-scan table (page 2) showing protein and calorie values for common foods like:

• Chicken breast: 20.9g protein
  
  
• Lean beef: 28g protein
  
  
• Oily fish: 22g protein
  
  
• Eggs: 13g protein
  
  
• Tinned lentils: 9g protein
  
  
• Tofu: 12g protein
  
  
• Tempeh: 19g protein
  
  
• Nuts & seeds: 20g protein but calorie-dense at 600+ calories
  
  

Whether you eat meat-based or plant-based, you’ll know exactly what to reach for.

Convenient protein options for busy days

Page 3 includes Leah’s favourite category: convenience protein - perfect for workdays, school-run chaos or those “I didn’t prep” evenings.

Some standouts:

• Up & Go Energize: 35g protein
  
  
• Dairy Farmers Protein Shake: 30g
  
  
• Quest Protein Bar: 21g
  
  
• Jack Link’s Beef Jerky: 17g
  
  
• YoPro Yoghurt: 15g
  
  

These ready-to-grab options make hitting your goals unbelievably easy.

Why this cheat sheet matters

Because knowing your protein sources = making more confident choices.
You’ll be able to:
✔ Build more balanced meals
✔ Feel fuller for longer
✔ Support body composition goals
✔ Improve recovery from training
✔ Reduce mindless snacking

And the cheat sheet removes the guesswork entirely.

Want the full protein cheat sheet?

Download it free → https://barenutrition.co/bare-nutrition-protein-cheat-sheet