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Free protein checklist

Track protein by meal, not calories. Pick a common food, type a label value, use a rough hand estimate or just check a meal off. Set your own goal, or none.

STURDY · PROTEIN CHECKLIST

Personal record. Estimates are approximate. sturdy-strength.rork.app

Today

0 g

Nothing logged yet. Add a meal below.

Meal

Typical values for common servings, compiled from USDA FoodData Central. Brands and portions vary, so check the label when you can.

Morning

0 g

Nothing yet.

Afternoon

0 g

Nothing yet.

Evening

0 g

Nothing yet.

This checklist doesn't recommend an amount. Protein needs vary, and some conditions (for example kidney disease) call for specific dietary advice, so ask your clinician or a registered dietitian what's right for you. Your entries stay in this browser only.

Quick answer

How can I track protein without counting calories?

Log only protein, meal by meal. Use the label when you have one, a typical value for common foods when you don't, and a rough hand estimate as a last resort. Keep track of which is which, since estimates can be well off. If numbers feel like too much, simply check off each meal that included a protein food.

Why every number is labeled

Protein numbers come from very different places, and they aren't equally reliable:

  • From label: grams per serving on the package, multiplied by the servings you ate. The most reliable option for packaged food.
  • Typical value: an average for a common serving, compiled from USDA FoodData Central. Brands and portions vary.
  • Estimate: a hand-portion guess. Useful when eating out, but a palm of fish and a palm of steak differ, and so do palms. Edit it if you know better.
  • Checked off: no number at all, just a record that the meal had protein in it.

How much protein?

This tool doesn't recommend an amount. The 2025 joint advisory on nutrition during GLP-1 therapy emphasizes adequate protein, but individual needs depend on body size, health and treatment. Ask your clinician or a registered dietitian for a number that suits you. People with kidney disease or other conditions that affect diet may need specific limits.

Privacy

Entries are saved only in this browser's local storage. Nothing is sent to us or to any analytics service.

Written by

The Sturdy publisher (independent app developer). Not a clinician.

Review status

Not reviewed by a physician, pharmacist, dietitian or physiotherapist. Checked against the sources below.

Published

September 26, 2026

Last reviewed

September 26, 2026

Limitations

Food values are typical estimates for common servings and vary by brand and preparation. This page is general information, not dietary advice.