How to Eat Enough Protein

How to get more protein everyday.

Are you having a hard time thinking of all the ways you can get the reccommended 70-90 grams that you need everyday or you can't think of other sources of protein to add to your diet?

Supplementing your diet with a quality protein shake is essential for people on the go.

If you just can't bring yourself to doing a protein shake then here is a list of foods that you may be willing to add to your diet.

MEATS:
Beef (6 oz.) - 54 grams
Turkey, breast (6 oz.) - 51.4 gms
Pork Chop (6 oz) - 49 gmsTurkey,
dark meat (6 oz) - 48.6 gms
Hamburger (6 oz) - 48.6 gms
Chicken, dark meat (6 oz) = 47.2 gms
Tuna (6 oz) - 40.1 gms
Broiled Beefsteak (6 oz) - 38.6 gms
Chicken, breast (6 oz) - 37.8 gms
Ham (6 oz) - 35.4 gms
Salmon (6 oz) - 33.6 gms

DAIRY/EGGS
Cottage cheese (1 cup) - 28.1 gms
Yogurt, low fat (1 cup) - 10.7 gmsS
kim milk (1 cup) - 8.3 gms
Whole milk (1 cup) - 8 gms
American cheese (1 oz) - 7 gms
Soymilk (6 oz) - 6.7 gms
Egg (1 large) - 6.3 gms

MEAT SUBSTITUTES, BEANS & LEGUMES, NUTS

Veggie Burger (6 oz) - 51.4 gms
Tofu (6 oz) - 13.8 gms
Peanut Butter (2 tbsp.) - 8.1 gms
Almond Butter (2 tbsp.) - 7 gms
Lentils (1/2 cup) - 9 gms
Split peas (1/2 cup) - 8.1 gms
Kidney Beans (1/2 cup) - 7.6 gms
Seasame Seeds (1 oz.) - 7.5 gms
Black Beans (1/2 cup) - 7.5 gms
Garbanzo Beans (1/2 cup) - 7.3 gms
Green Peas (1/2 cup) - 4.1 gms

FRUITS AND VEGETABLES

Orange (large) - 1.7 gms
Banana (medium) - 1.2 gms
Green Beans (1/2 cup) - 1 gm
Carrots (1/2 cup) - .8 gm
Apple (large) - 0 gms

Happy eating of the right stuff,
Tonya Tittle, M.S., ACSM
Owner/Dir. of Training
Energy Fitness
552 S. Main
901-523-2348

*Personal Trainers Downtown Memphis