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Protein

The Cornerstone of each meal

Next to water, protein is the most plentiful substance in the body.
  • Protein is the fundamental structural material of every cell in the body.
  • It not only makes up the bulk of the muscles, internal organs, brain, nerves, skin, hair and nails, but also is a vital part of regulatory substances such as enzymes, hormones and blood plasma.
The primary functions of protein are:
  • Repair worn-out, wasted, or damaged tissue and to build up new tissue.
  • It may also be used as a source of heat and energy in the absence of adequate carbohydrate, providing 4 calories per gram of protein.
Lack of protein in your diet will result in a slower,
sluggish metabolic rate.
  • This results in lack of energy and inability to loose excess body fat.
Protein is your fuel source to help you become an
efficient fat burner.
  • If adequate protein is eaten each day, your body will not break down muscle tissue while following a lower carbohydrate diet.
Your protein requirement is based on your lean body mass
and activity level.
  • An average size woman 5'5" weighing about 130 lbs.requires about 27 grams or 4 oz of lean protein 3 times a day.
  • An average man 5'10" weighing about 160 Lbs.requires about 34 grams or 5 oz of protein 3 times a day.



Protein by Foods Weight

Lean Meats:
Beef, Pork, Lamb, Wild game, Veal, Venison

7 grams protein per 1 ounce


Poultry:
Chicken, Turkey, Other Poultry

7 grams protein per 1 ounce


Fish:
Saltwater, Freshwater, Shell

7 grams protein per 1 ounce


Eggs:

6 grams protein per 1 whole egg
4 grams protein per 1 egg white


Hard Cheese:
Cheddar, Mozzarella, Provolone, Swiss, Gouda, Feta, Blue cheese

6 grams protein per 1 ounce
1 ounce = 1" x 1" square


Soft Cheese:
Cream Cheese

3 grams protein per 1 ounce


Cottage Cheese

7 grams protein per cup


Tofu:

5 grams protein per 1 ounce


New Millennium Protein Powder

22 grams protein per 1 scoop




Portion Sizes
Small

60 grams protein a day

20 grams protein per meal

3 oz meat, fish, poultry per meal

Medium

80 grams protein a day

27 grams protein per meal

4 oz meat, fish, poultry per meal

Large

100 grams protein a day

34 grams protein per meal

5 oz meat, fish, poultry per meal

X-Large

120 grams protein a day

40 grams protein per meal

6 oz meat, fish, poultry per meal

Based on 3 meals per day


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