When it comes to meat portions, try to aim for about 4 ounces. This will get you roughly 28 grams of protein. “For a visual cue, 3 ounces is about the size of your palm so aim for a little more than that—a deck of cards or an iphone 6 (or 7 if you’ve upgraded) is the size of 4 oz,” says Zuckerbrot. Pair your protein-rich filet with a small portion of quinoa for an even larger nutrient boost.
Try it: 4 oz filet mignon (28g protein) with ⅓ cup quinoa (2-3g protein) = 31g protein
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