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Gram of Protein per Pound

What should I do to look good naked, like, Brad Pitt in Fight Club good? Inspired by Episode 67 of Robb Wolf’s podcast, I took the time to look up what the recommendation actually means in practical application.  I’ve heard this recommendation a billion times for people who want to lean out; but, I have no idea what volume that translates to for me.

I found this site and gleaned the following data:

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 – 8 grams
  • Flax seeds – ¼ cup – 8 grams

If we apply the shortcut that an ounce of meat meat or fish has approximately 7 grams of protein, here’s my break-out of my normal food choices on a daily basis:

Stacy (needs 224g of protein):

  • Breakfast: 2 eggs, 1 chicken sausage (22g) (sometimes a coconut and nut milk smoothie with flax, about the same grams)
  • Snack: Beef Jerky (21g) or Veggies/fruit with Sunflower seed butter (16g)
  • Lunch: Salad with tuna or leftovers (40g)
  • Snack: If anything, raw veggies with guacamole dip
  • Dinner: Meat & Veggies (35g)
  • Total: 118g of protein

I thought I was consuming massive quantities of protein.  I’m eating a significant portion at every meal and ensuring snacks have protein and fat.  I’m sure I’m missing a few protein grams from the fat we use to cook and salad dressings; but, um, yea – that’s barely half of what I need!

I have managed to lose a significant amount of weight eating like the above; but, now that my weight is plateauing a bit (.5lb/wk instead of 2-3lb/wk) I’m going to try to eat more whole chickens at every meal and see what that does for me…

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