A Protein Rule of Thumb

Check with your supervising health professionals for direction on how much protein you should have in your diet a day. 

PROTEIN: Rule of thumb@75 grams a day 
When you eat foods that contain protein, they get broken down into basic units, called amino acids. Think of them as building blocks – like legos. These building blocks form muscles, blood cells, and the heart, brain and hormones and glands.. Proteins are needed to build our immune system.  To put it simply, without adequate protein you would fall apart and be as weak as water and very ill.

Break up your intake throughout the day. [Do not eat all at once!]

Example:

  • 25 grams between breakfast and mid AM snack.
  • 25 grams between lunch and mid pm snack
  • 25 grams for dinner.

Here is a list of grams per serving of the following.

Beans and Lentils – 1 cup – @17.9 grams
Beef Steak [lean] – 6 oz – 50 grams
Bison – 20 grams per 3 oz [tastes like beef, much leaner]
Cheese [cheddar] 1 oz – 9 grams
Chicken Breast – 6 oz. – 54.5 grams.
Cottage cheese  – 1 cup – 28 grams
Egg – 1 egg  – 6.3 grams
Egg [hardboiled] – 1 cup – 17 grams
Fish [Tuna, Salmon, Trout] – 6 oz. – 50.8 grams
Greek yogurt – 1 cup – 14 grams
Nuts and Seeds – 1 oz handful – @8.5 grams
Pork chop – 6 oz – 52 grams
Tempeh – 1 cup – 31 grams
TLS Whey protein Shakes –  per serving – 15 grams
TLS Plant-based Shakes –  per serving – 11 grams
Tofu [firm] – 1 cup – 43.5 grams
Turkey – lean, ground – 3 oz  – 85 grams

OTHER STEALTH SOURCES OF PROTEIN
Peas: 1/2 cup –  3.5 grams .
Spinach: 1/2 cup – 3 grams .
Baked Potato with skin:  A medium-sized – 3 grams
Broccoli: 1/2 cup – 2.6 grams  .
Brussels Sprouts 1/2 cup – 2 grams