Sources

Choose free-range, cage-free, grass fed and no hormone added sources whenever possible and avoid farm raised fish.

  • Lean Chicken and Turkey
  • Lamb
  • Game
  • Shellish
  • Cold Water Fish
  • Lean Red Meats (2-3x per week)
  • Eggs
  • Low Fat Cottage Cheese
  • Low Fat Feta/Goat Chesse
  • Low Fat Ricotta Chesse
  • Whey Protein

Protein Grams in Food

Meats
  • Red Meat 7-9 grams per ounce
  • Veal 8-9 grams per ounce
  • Pork Loin 9 grams per ounce
Turkey
  • White Meat 9.5 grams per ounce
  • Dark Meat 9 grams per ounce
Chicken
  • White Meat 9.5 grams per ounce
  • Dark Meat 8.5 grams per ounce
Fish & Seafood
  • Fish 7-9 grams per ounce
  • Shellfisn 6-7 grams per ounce
Eggs
  • Whole 6.2 grams per ounce
  • Egg White 3.5 grams per ounce
Cheese & Dairy
  • Feta 4 grams per ounce
  • Cream Cheese 2 grams per ounce
  • Ricotta (1/2 c) 14 grams per ounce
  • Cottage Cheese (1/2 c) 14 grams per ounce
  • Milk 8 grams per cup
  • Most Cheeses 6-7 grams per ounce
  • Yogurt 12 gram per ounce
Soy Products
  • Tempeh 6 grams per ounce
  • Miso 3.5 grams per ounce
  • Tofu 5 grams per ounce
  • Soybeans (1/4 c) 14 grams per ounce
Nuts/Beans Legumes
  • Nuts (1 ounce) 4-6 grams per ounce
  • Beans (1/2 c) 6-8 grams per ounce
  • Legumes (1/2 c) 6-8 grams per ounce

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