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…