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Protein

Your goal is to consume at least 60-80 grams of protein from your food and protein shake on a daily basis. Protein is an essential nutrient to the body. Its primary function is to aid in muscle and tissue repair. It will also help to maintain lean muscle mass as you lose fat. Protein is found in meat, fish, poultry, beans/legumes, eggs, tofu and dairy. The following protein guide will assist you with counting grams of protein to ensure adequate intake.

Protein Guide

  • 1 oz. protein (meat/fish) = 7 g
  • 1 egg = 8 g
  • 1/4 cup Egg Beaters = 6 g
  • 1 cup Skim Milk = 8 g
  • 1 cup of Skim Plus Milk = 11 g
  • 1/2 cup Light n' Lively cottage cheese = 11 g
  • 1 cup light yogurt = 8g
  • 1/4 cup light ricotta cheese = 5 g
  • 1 slice fat free Kraft cheese = 5 g
  • 1/4 cup dried beans = 8 g
  • 1/2 cup canned beans = 8 g

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