PROTEIN
- The right amount of protein insures muscle growth
- We can get more than enough protein each day by consuming a mix of meat, poultry, beans, milk, yogurt & eggs
- Extra protein will NOT help you build more muscle or make you stronger
- Too much protein will have you taking in more calories & fat than your body needs.
DAILY PROTEIN
REQUIREMENTS
- Women 46 grams
- Men 56 grams
- Pregnant women 56 grams - preferably from dairy products
- Nursing women 66 grams - preferably from dairy products
HIGHEST SOURCES
OF PROTEIN
Oz = ounce
2 oz = 1/4 Cup 4 oz - 1/2 Cup 8 oz = 1 Cup
T = Tablespoon
PLANT BASED FOODS |
||
---|---|---|
COOKED FOOD | SIZE | PROTEIN |
Beans - Black | 8 oz | 15 grams |
Beans - Cholent | 8 oz | 14 - 16 grams |
Lentils | 8 oz | 18 grams |
Peas | 4 oz | 4 grams |
FOOD | SIZE | PROTEIN |
Peanuts | 2 oz | 8 grams |
Peanut Butter | 2 T | 7 - 9 grams |
Almonds | 2 oz | 7 grams |
Almond Butter | 2 T | 5 - 8 grams |
Walnuts | 2 oz | 5 grams |
Sesame Tahini | 2 T | 6 grams |
Edamame - Shelled | 4 oz | 11 grams |
Soy Milk - Regular | 8 oz | 6 grams |
Soy Milk - Non Fat | 8 oz | 4 grams |
Soy Yogurt | 6 oz | 6 grams |
Tofu | 4 oz | 9 grams |
ANIMAL FOODS |
||
---|---|---|
COOKED FOOD | SIZE | PROTEIN |
Meat | 3 oz | 21 grams |
Turkey - Ground | 4 oz | 20 grams |
Turkey Breast | 3 oz | 21 grams |
Chicken | 3 oz | 21 grams |
Egg - Whole | Average | 6.29 grams |
Egg - White | Average | 3.6 grams |
Tuna - Yellow Fin | 3 oz | 24 grams |
Salmon - Sockeye | 3 oz | 23 grams |
FOOD | SIZE | PROTEIN |
Tuna - In Water | 3 oz | 21 grams |
Yogurt - Frozen | 8 oz | 5 - 8 grams |
Yogurt - Fruit | 8 oz | 10 grams |
Yogurt - Greek | 6 oz | 18 - 22 grams |
Yogurt - Kefir | 8 oz | 11 grams |
Milk | 8 oz | 8 grams |
Cottage Cheese | 4 oz | 4 grams |
Cheese | 1 oz | 7 grams |
REMEMBER
A nutritious meal includes
protein, carb & fat
♦♦♦♦♦
Nutrition Directory | Diet Directory
♦♦♦♦♦
Copyright © 2012 - 2017 KosherWoman.com
All rights reserved