Protein

Check out Precision Nutrition “All about protein: What is it and how much do you need?”

https://www.bodybuilding.com/content/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

What does approximately 20g of PROTEIN look like?

3 eggs (21 grams)
½ of a 6 ounce can of tuna (22 grams)
2/3cup of cottage cheese (20 grams)
1 ½  cups of beans (20 grams)
3-4 ounces of meat, fish or poultry, approximately the size of the palm of your hand (20 grams)
6 Tbsp Hemp hearts (22 grams)