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No Added Sugar Challenge!

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kostyshynnutrition
kostyshynnutrition

Day 27/30

Happy Tuesday!


I hope you're all feeling confident in your diet and have enjoyed the past 27 days of learning and navigating a "healthier" lifestyle. I compiled a small cheat sheet for you to understand portion sizes of hitting 30g of protein! Obviously we can combine items to hit the 30g mark but if you ate just one food, this is how much you would have to eat of it to get 30 grams and how approximately how many calories that would be!


Animal-Based Protein Sources:

  1. Chicken Breast (skinless, cooked)

  • Portion: 4 oz (about 1/2 medium breast)

  • Protein: ~30g

  • Calories: ~165 kcal

  1. Turkey Breast (cooked)

  • Portion: 4 oz

  • Protein: ~30g

  • Calories: ~140 kcal

  1. Salmon (wild-caught, cooked)

  • Portion: 4 oz

  • Protein: ~30g

  • Calories: ~230 kcal

  1. Lean Ground Beef (90% lean, cooked)

  • Portion: 4 oz

  • Protein: ~30g

  • Calories: ~250 kcal

  1. Eggs (large)

  • Portion: 5 large eggs (about 3 whole eggs + 2 egg whites)

  • Protein: ~30g

  • Calories: ~350 kcal (Whole eggs: ~360 kcal, Egg whites: ~34 kcal)

  1. Greek Yogurt (non-fat, plain)

  • Portion: 1 1/2 cups (12 oz)

  • Protein: ~30g

  • Calories: ~150 kcal

  1. Cottage Cheese (low-fat)

  • Portion: 1 1/4 cups

  • Protein: ~30g

  • Calories: ~210 kcal

  1. Tuna (canned in water, drained)

  • Portion: 1 can (5 oz)

  • Protein: ~30g

  • Calories: ~120 kcal

  1. Cod (cooked)

  • Portion: 6 oz

  • Protein: ~30g

  • Calories: ~140 kcal

  1. Shrimp (cooked) Plant-Based Protein Sources: I hope you find this list helpful!

  • Portion: 6 oz

  • Protein: ~30g

  • Calories: ~180 kcal

8 Views
glenwk1010
28 janv.

Thanks. That is great information.

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