This comic illustrates what 30 grams of protein looks like across common food sources, including chicken breast, Greek yogurt, eggs, and protein powder. It provides portion sizes for each source to help track daily protein intake. Finally, it suggests using the GainFrame app to monitor physical progress and muscle gains.
How much is 30g of protein? 30g1. Chicken breast 🍗 ~130g (size of a deck of cards). The classic. Cook it however you want. 130g2. Greek yogurt 🥛 ~200g (one small container). Add berries and you've got a snack AND your protein. Greek yogurt 200g = 30g protein3. Eggs 🥚 5 whole eggs. Yeah, that's a lot. Egg whites get you there faster. 5 eggs = 30g protein4. Protein shake 🥤 1 scoop in water. The easiest 30g you'll ever get. No cooking required. 1 scoop = 30g protein5. Now track the results ✅ You're eating the protein. But is it working? GainFrame scores your physique so you can see the gains. Yogurt GainFrame Muscle Score 190 + 100 Score Trend
Like the comics? The app does the tracking.
GainFrame turns progress photos into body fat estimates, muscle scores, and honest trend lines — the stuff these comics keep nagging you about. Free to start on iOS.
