Free sheet · from the video

Every stack is different.

Sixteen days of protein, food by food. Find the one that looks like yours.

Download the sheet PDF · 5 pages · 1.7 MB · no email

Each block is one food. Its height is the protein it adds. The line is that person's daily target.

Lifter

180 g a day

What a lifter ate, food by food
Whey shake 1 scoop · 31 g	24 g
Chicken breast 1 breast · 172 g	53 g
Sirloin 6 oz · 170 g	52 g
2 eggs 2 large · 100 g	13 g
Whey shake 1 scoop · 31 g	24 g
Cottage cheese 1/2 cup · 113 g	14 g
Protein	180 g

Plant-based

110 g a day

What a plant-based ate, food by food
Oats 1 cup dry · 81 g	11 g
Tofu 1/2 block · 126 g	22 g
Tempeh 1 cup · 166 g	34 g
Lentils 1 cup · 198 g	18 g
Edamame 1 cup · 155 g	18 g
Chickpeas 1 cup · 164 g	15 g
Protein	118 g

On a GLP-1

100 g a day

What a on a glp-1 ate, food by food
Greek yogurt 1 container · 170 g	17 g
Whey shake 1 scoop · 31 g	24 g
2 eggs 2 large · 100 g	13 g
Protein bar 1 bar · 50 g	15 g
Cottage cheese 1/2 cup · 113 g	14 g
Turkey 4 oz · 113 g	34 g
Protein	117 g

Runner

110 g a day

What a runner ate, food by food
Oats 1 cup dry · 81 g	11 g
2 eggs 2 large · 100 g	13 g
Chicken breast 1 breast · 172 g	53 g
Milk 1 cup · 244 g	8 g
Greek yogurt 1 container · 170 g	17 g
Whey shake 1 scoop · 31 g	24 g
Protein	126 g

New parent

100 g a day

What a new parent ate, food by food
Bagel 1 bagel · 98 g	10 g
Tuna 1 can drained · 142 g	36 g
Protein bar 1 bar · 50 g	15 g
Jerky 1 oz · 28 g	9 g
Cottage cheese 1/2 cup · 113 g	14 g
Turkey 4 oz · 113 g	34 g
Protein	118 g

Pescatarian

120 g a day

What a pescatarian ate, food by food
Greek yogurt 1 container · 170 g	17 g
Shrimp 4 oz · 113 g	27 g
Tuna 1 can drained · 142 g	36 g
Cod 1 fillet · 140 g	32 g
2 eggs 2 large · 100 g	13 g
Protein	125 g

Night shift

130 g a day

What a night shift ate, food by food
Turkey 4 oz · 113 g	34 g
Whey shake 1 scoop · 31 g	24 g
Black beans 1 cup · 172 g	15 g
Pork chop 1 chop · 130 g	35 g
Salmon 1 fillet · 178 g	39 g
Protein	147 g

Student

110 g a day

What a student ate, food by food
Oats 1 cup dry · 81 g	11 g
Peanut butter 2 tbsp · 32 g	7 g
2 eggs 2 large · 100 g	13 g
Black beans 1 cup · 172 g	15 g
Tuna 1 can drained · 142 g	36 g
Milk 1 cup · 244 g	8 g
Whey shake 1 scoop · 31 g	24 g
Protein	114 g

Over 60

100 g a day

What a over 60 ate, food by food
Cottage cheese 1/2 cup · 113 g	14 g
2 eggs 2 large · 100 g	13 g
Cod 1 fillet · 140 g	32 g
Greek yogurt 1 container · 170 g	17 g
Milk 1 cup · 244 g	8 g
Whey shake 1 scoop · 31 g	24 g
Protein	108 g

Vegetarian

110 g a day

What a vegetarian ate, food by food
Greek yogurt 1 container · 170 g	17 g
2 eggs 2 large · 100 g	13 g
Tempeh 1 cup · 166 g	34 g
Cottage cheese 1/2 cup · 113 g	14 g
Lentils 1 cup · 198 g	18 g
Edamame 1 cup · 155 g	18 g
Protein	114 g

Cyclist

120 g a day

What a cyclist ate, food by food
Oats 1 cup dry · 81 g	11 g
Milk 1 cup · 244 g	8 g
Chicken breast 1 breast · 172 g	53 g
Protein bar 1 bar · 50 g	15 g
Bagel 1 bagel · 98 g	10 g
Turkey 4 oz · 113 g	34 g
Protein	131 g

Swimmer

120 g a day

What a swimmer ate, food by food
2 eggs 2 large · 100 g	13 g
Whey shake 1 scoop · 31 g	24 g
Turkey 4 oz · 113 g	34 g
Greek yogurt 1 container · 170 g	17 g
Salmon 1 fillet · 178 g	39 g
Protein	127 g

Climber

110 g a day

What a climber ate, food by food
Egg whites 3 whites · 99 g	11 g
Jerky 1 oz · 28 g	9 g
Chicken breast 1 breast · 172 g	53 g
Chickpeas 1 cup · 164 g	15 g
Whey shake 1 scoop · 31 g	24 g
Protein	112 g

Dancer

90 g a day

What a dancer ate, food by food
Greek yogurt 1 container · 170 g	17 g
2 eggs 2 large · 100 g	13 g
Tofu 1/2 block · 126 g	22 g
Protein bar 1 bar · 50 g	15 g
Shrimp 4 oz · 113 g	27 g
Protein	94 g

Office job

100 g a day

What a office job ate, food by food
Bagel 1 bagel · 98 g	10 g
Turkey 4 oz · 113 g	34 g
Cottage cheese 1/2 cup · 113 g	14 g
Jerky 1 oz · 28 g	9 g
Tuna 1 can drained · 142 g	36 g
Protein	103 g

Coach

150 g a day

What a coach ate, food by food
2 eggs 2 large · 100 g	13 g
Whey shake 1 scoop · 31 g	24 g
Sirloin 6 oz · 170 g	52 g
Greek yogurt 1 container · 170 g	17 g
Chicken breast 1 breast · 172 g	53 g
Protein	159 g

Example days, not a plan: the targets are theirs, not a recommendation. Protein per portion from USDA FoodData Central (SR Legacy), the same numbers Slab uses. Not sure what your own target is? Work out your number.

Keep the sheet All sixteen on five pages. Print it, stick it on the fridge.

Stack your own in one tap.

Slab turns every food you log into a block like these. The dashed line is your target, and the grid fills with the foods you actually eat, one tap each.

One month free. Apple emails you before it ends.
It never shows a calorie. Not in settings, not computed, not anywhere.

Get Slab on the App Store

iPhone · one month free · cancel in Settings · More about Slab

Slab isn't medical advice and doesn't diagnose or treat anything. It shows a number you chose, and counts toward it. Talk to your clinician about what's right for you.