Maintenance: approximately 1 gram of protein per pound of
For Weight Loss:
approximately 1 gram of protein per pound of body weight.
Sources Include: eggs, egg whites, fish (mostly any kind not
fried), skinless chicken or turkey breasts, lean beef, cottage cheese,
meal replacement shakes or bars and protein powders.
Table 1. Approximate Protein in Selected
Foods Protein - Content
- Large Egg:
(Cheddar) 7 grams/ounce
4 grams/½ cup
2 grams/½ cup
(dry) 10 grams/ounce
- Lentils: (dry) 6.5 grams/ounce
- Red Beans: 6 grams/ounce
- Baked Potato: 9 grams/8 ounces
- Cashews: 5 grams/ounce
Meal Replacement Shakes and Bars (MRP's)
- MRP's are convenient nutrition meals that can be taken just about
anywhere and provide your body with the essential nutrients it needs
during your busy day. Take a box of shakes and bars to work for your 3pm
snack and go. MRP's are easy and a great way to get in 4-6 high protein
meals per day.
Protein Powders - Protein powders can
also help you reach your protein needs. Compared to MRP's that contain a
ratio of protein, carbohydrate and fat; protein powders are almost pure
protein. You can drink 'em straight, mix them with fruit or milk to make a
shake, mix 'em in oatmeal, cereal, yogurt or anything else you want.