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:
Chicken Breast (skinless, cooked)
Portion: 4 oz (about 1/2 medium breast)
Protein: ~30g
Calories: ~165 kcal
Turkey Breast (cooked)
Portion: 4 oz
Protein: ~30g
Calories: ~140 kcal
Salmon (wild-caught, cooked)
Portion: 4 oz
Protein: ~30g
Calories: ~230 kcal
Lean Ground Beef (90% lean, cooked)
Portion: 4 oz
Protein: ~30g
Calories: ~250 kcal
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)
Greek Yogurt (non-fat, plain)
Portion: 1 1/2 cups (12 oz)
Protein: ~30g
Calories: ~150 kcal
Cottage Cheese (low-fat)
Portion: 1 1/4 cups
Protein: ~30g
Calories: ~210 kcal
Tuna (canned in water, drained)
Portion: 1 can (5 oz)
Protein: ~30g
Calories: ~120 kcal
Cod (cooked)
Portion: 6 oz
Protein: ~30g
Calories: ~140 kcal
Shrimp (cooked) Plant-Based Protein Sources: I hope you find this list helpful!
Portion: 6 oz
Protein: ~30g
Calories: ~180 kcal
Thanks. That is great information.