A common theme right now is the "30 gram cheat sheet" as ... 30 grams of protein cheat sheet: 1 1/2 cups Greek yogurt 1 cup tempeh 5 oz shrimp (about 10 large shrimp) 1 cup cottage cheese 4 oz chicken (about half of a chicken breast) 5 oz grass-fed steak (slightly larger than a deck of cards) 1 1/2 cups tofu 2 cups black beans 5 oz wild-caught salmon (about one fillet) 5 eggs But do these protein foods have the right balance of essential amino acids as leucine to stimulate muscle protein synthesis? Let's go down a new rabbit hole! https://debbiepotts.net/tips-to-get-your-30-50g-protein-per-meal-to-stimulate-mps/ https://debbiepotts.net/plant-based-protein-vs-animal-based-protein-powders/ https://www.wellandgood.com/protein-cheat-sheet/ https://debbiepotts.net/why-you-need-to-focus-on-muscle-health-as-you-age-not-just-vo2-max/ Leucine is an essential amino acid that plays a crucial role in stimulating muscle protein synthesis.  1 1/2 cups Greek yogurt: Yes, Greek yogurt typically contains around 2.5-3 grams of leucine per serving. 1 cup tempeh: Yes, tempeh usually contains around 2.5-3 grams of leucine per cup. 5 oz shrimp: Yes, shrimp contains around 2.5-3 grams of leucine per 5 oz serving. 1 cup cottage cheese: Yes, cottage cheese generally contains around 2.5-3 grams of leucine per cup. 4 oz chicken: Yes, chicken breast usually contains around 2.5-3 grams of leucine per 4 oz serving. 5 oz grass-fed steak: Yes, steak typically contains around 2.5-3 grams of leucine per 5 oz serving. 1 1/2 cups tofu: Yes, tofu usually contains around 2.5-3 grams of leucine per 1 1/2 cup serving. 2 cups black beans: No, black beans do not typically contain enough leucine to meet the 2.5-3 gram threshold. They contain around 1.8 grams of leucine per cup. 5 oz wild-caught salmon: Yes, salmon typically contains around 2.5-3 grams of leucine per 5 oz serving. 5 eggs: Yes, eggs usually contain around 2.5-3 grams of leucine per 5 egg serving.