this post was submitted on 03 Aug 2025
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A peanut butter sandwich is about 24g of protein, 540 calories. 5 of those would hit the goal with a 2700 calorie total.
In contrast, a hot dog on a bun would be about 11g of protein (5.6 from the hot dog, 5.1 from the bun) and 300 calories (155 from the hot dog, 145 from the bun). Eating two of those would put you slightly behind the peanut butter sandwich in reaching protein intake goals without exceeding the daily calorie target.
If you're very active and need a lot of calories to fuel your activity, getting enough protein is easy. If you're trying to get enough protein on a cut with a low calorie target, it's much harder but can be done with either supplementation (protein powder, etc.) or choosing certain processed foods (low fat dairy, tofu), and avoiding a lot of foods that just don't fit the goals (whether plant or animal derived).