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Protien Help

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Protien Help

Postby Jodie91 » Sat Feb 09, 2008 4:25 pm

Hi all,
I am currently counting my Cals with CK but am finding it really hard to get the amount of protien they recommend which for me is 112gms, I know it doesn't sound like alot but I just dont seem to be able to find it. I usually have no problems eating the right amount of Fat (lol thats too easy) and the carbs are pritty easy most of the time but protien i am never anywhere need the recommended amount.
Any suggestions for things I can have that are high in protien but low in fat and carbs?
Cheers
Jodie
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Re: Protien Help

Postby electrongirl » Sat Feb 09, 2008 4:38 pm

here you go:

Beef
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish
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
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
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

Beans (including soy)
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

Nuts and Seeds
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

its in ounces but you can convert, an ounce is about 30gms I think.
Nikki - Aussie girl living in the USA with her soul mate. My blog: http://aus2usa.blogspot.com/

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Re: Protien Help

Postby Jodie91 » Sat Feb 09, 2008 4:43 pm

Thanks Nikki,
Looking down the list i spied yogart haven't had that in a while so now i'm off to have some :). Think i need to eat more fish it seems to have the highest protien to least fat ratio.
Thanks again
Cheers
Jodie
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Location: Adelaide

Re: Protien Help

Postby electrongirl » Sat Feb 09, 2008 5:08 pm

yeah fish is AWESOME!!! We just bought like 2kg of it at the shops today!! YUMMMMM!!
Nikki - Aussie girl living in the USA with her soul mate. My blog: http://aus2usa.blogspot.com/

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Re: Protien Help

Postby zeedeveelgirl » Wed Feb 13, 2008 3:41 pm

Do you like Tuna? Tuna is delish :D Legumes like chickpeas, lentils, kidney beans etc are great for protein. And mushrooms also have lots of protein! Take a look at the breads you're eating too, you'd be surprised at how much protein some of them have eg the ones with sunflower seeds etc... A lot of the Helgas and Vogels ones are high in protein!
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Re: Protien Help

Postby Jodie91 » Wed Feb 13, 2008 4:53 pm

Yeah I have been watching Shannon make those great looking tuna avo and tom sands on the Ads played during BL and have been thinking that next shopping day I really need to buy some tuna. Hehe see ads work :lol:
I had honestly not thought about bread having protien thou i just thought about it having carbs which i almost always max out each day :(. It is funny some days i can have 2 slices of fryed bacon as I have fats and protiens left over but very little else cos of the carbs - can't even have an orange or banana :). I dont have the bacon thou just the thought of that much fat puts me off . Just think it is funny that i can eat something so fatty and bad but can't have something healthy
cheers
Jodie
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HOW WOULD YOU MAKE A MARRIAGE WORK?
Tell your wife that she looks pretty, even if she looks like a truck. -- Ricky, age 10
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Location: Adelaide

Re: Protien Help

Postby zeedeveelgirl » Wed Feb 13, 2008 5:55 pm

Don't stress too much about going over your carbs :) If you eat too much of any of the nutrients - fats, proteins, carbs, you gain weight!

Mmm I love avocado :D
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Re: Protien Help

Postby SarahC » Thu Feb 14, 2008 11:01 am

You could also chuck in a protein shake here and there if you're still having trouble (unlikely with that impressive list :D ), that's get you an extra 20g or so depending on the brand.
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