PROTEIN
Daily: 1 gram of protein per pound of ideal body weight
Under 100 grams of starchy carbohydrates daily.
Example:
current weight = 165 lbs
goal weight = 140 lbs
protein = 140 grams/day (add 30 – 40
grams if you exercise more than once a day –
always include fresh vegetables!)
*Your daily amount of protein should be spread out over 5-6 smaller
meals to enhance absorption and utilization and to keep your
metabolism burning hot all day long!
Whether your goal is to gain muscle, lose fat, or a little bit of both,
protein is crucial! Your muscles need protein for maintenance, repair
and rebuilding; keeping muscle synthesis maximized stimulates your
metabolism to burn fat and carbohydrates for energy. Protein also
provides a more stable, sustained energy than carbohydrates, while
stimulating gut hormones that trigger feelings of satiety.
INDEX of common protein sources
Egg, large, whole
Egg, large, white only
Chicken, breast, no skin, 4 oz
Turkey, breast, deli slices, 2 oz
Turkey, ground, 85% lean, 4 oz
Beef, ground, 85% lean, 4 oz
Tilapia, wild, no skin, 4 oz
Salmon, wild, no skin, 4 oz
Tuna, light, in water, 4 oz
Protein (g)
Carbs (g)
Fat (g)
6
4
26
10
20
21
23
24
29
0
0
0
1
0
0
0
0
0
4
0
1.5
0.5
9
17
2
10
1
Protein (g)
9
18
14
6
8
4
Carbs (g)
12
7
5
1
1
0.5
Fat (g)
0
0
0
2.5
1.5
3
Beans (black, kidney, white), boiled ½
cup (3 oz)
Garbanzo beans, boiled, ½ cup (3 oz)
Lentils, boiled, ½ cup (3.5 oz)
8
21
1
8
9
23
20
2.5
0.5
Almonds, raw, 1 oz (23 nuts)
Pistachios, raw, 1 oz (49 nuts)
Walnuts/pecans, raw, 1 oz (20 halves)
Almond/Peanut butter (natural) 1 Tbs
6
6
3
4
6
8
4
3
14.5
13
19
8
Milk, nonfat, 1 cup (8 oz)
Greek yogurt, plain, non-fat, 6 oz
Cottage cheese, nonfat, ½ cup (4 oz)
String cheese (mozzarella), light, 1 oz
Swiss cheese, light, slice (1 oz)
Parmesan, shredded, 2 Tbs (½ oz)
*Cheese and nuts are not adequate protein sources on their own; their
fat content is too great to be used solely to reach your protein needs.
Eat sparingly and use them to compliment other proteins, i.e. plain
Greek yogurt or low-fat cottage cheese with nuts and berries.
Look up any food @ www.calorieking.com/foods