Protein Playbook
Your Protein Number
Not a range. Not "it depends." A number.
The Phantom Take: Protein powder is a supplement, not a food group. If you're drinking 3 shakes a day, you don't have a nutrition plan, you have a smoothie addiction. Get your protein from food first. Powder fills the gaps.
The Pingo Doce Protein List
What's available, what's affordable, protein per 100g. Stop Googling.
Meat
Chicken Breast
grilled/baked
31g protein
165 cal • €5.99/kg
Chicken Thighs
any method
26g protein
209 cal • €3.49/kg
Ground Beef (lean)
pan-fried
26g protein
250 cal • €7.99/kg
Pork Loin
roasted/grilled
27g protein
143 cal • €5.49/kg
Turkey Breast
any method
29g protein
135 cal • €8.99/kg
Beef Steak
pan/grill
27g protein
271 cal • €14.99/kg
Fish & Seafood
Tuna (canned)
ready
26g protein
116 cal • €2.49/can 160g
Salmon
baked/pan
25g protein
208 cal • €12.99/kg
Cod (Bacalhau)
any method
23g protein
105 cal • €8.99/kg
Sardines (canned)
ready
25g protein
208 cal • €1.29/can 120g
Shrimp
any method
24g protein
99 cal • €9.99/kg
Dairy & Eggs
Greek Yogurt
ready
10g protein
97 cal • €2.49/500g
Cottage Cheese
ready
11g protein
98 cal • €1.99/250g
Skyr
ready
11g protein
63 cal • €1.79/450g
Eggs
any method
13g protein
155 cal • €2.99/12 eggs
Mozzarella
ready
22g protein
280 cal • €3.99/250g
Plant-Based
Lentils (cooked)
boiled
9g protein
116 cal • €1.49/500g dry
Chickpeas (cooked)
ready
9g protein
164 cal • €0.89/can 400g
Tofu
pan-fried
8g protein
76 cal • €2.49/400g
Edamame
boiled
11g protein
121 cal • €2.99/500g frozen
Black Beans
ready
9g protein
132 cal • €0.99/can 400g
Plant proteins are incomplete. Combine legumes with grains (rice + beans, hummus + pita) or supplement with dairy/eggs.
The Phantom Food Philosophy
Protein first. Always.
Figure out the meat, everything else is decoration.
Cook boring, eat boring, live interesting.
Your meals don't need to be content. They need to be fuel.
Batch the hard stuff.
Meat takes time. Rice takes time. Do it once. Eat it all week.
Frozen veg is not a failure.
It's actually more nutritious than the "fresh" stuff sitting there for 2 weeks.
The best meal is the one you'll actually eat.
A "suboptimal" meal you actually make beats a "perfect" meal you never cook.
Stop following American grocery lists.
You live where you live. Cook with what's there. You have frango and arroz. Now what?