Quote:
Originally Posted by oggydon  what can i eat to get thirty to forty grams of protein per meal? |
Birdseye 100% Beef quarter pounders.20g of protien in each one but an equal amount of fat aswell,its not all saturated but go steady on them,not something you'd want every day.Once a week maybe.
Steaks.The bigger the better.Average 6oz = 42g.
Chicken breast.Average 3.5oz = 30g
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce.
Pork chop, average - 22 grams protein.
Pork loin or tenderloin, 4 oz – 29 grams.
Ham, 3 oz serving – 19 grams.
Egg, large - 6 grams protein.
Milk, 1 cup - 8 grams.
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label.
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Keep an eye on the fat in dairy though!
Tofu, ½ cup 20 grams protein.
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans.
Soy beans, ½ cup cooked – 14 grams protein.
Split peas, ½ cup cooked – 8 grams
Peanut butter, 2 Tablespoons - 8 grams protein.
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 19 grams
Flax seeds – ¼ cup – 8 grams
And thats pretty much it in my diet,off the top of my head.