Lose Weight on 125g of Protein per Day

Here are some good sources of protein, as listed by the U.S. Department of Agriculture:

Food Protein grams
1 ounce meat, fish, poultry 7
1 large egg 6
4 ounces milk 4
4 ounces low-fat yogurt 6
4 ounces soy milk 5
3 ounces tofu, firm 13
1 ounce cheese 7
1/2 cup low-fat cottage cheese 14
1/2 cup cooked kidney beans 7
1/2 cup lentils 9
1 ounce nuts 7
2 tablespoons peanut butter 8
1/2 cup vegetables 2
1 slice bread 2
1/2 cup of most grains/pastas 2

8 Ways to Pump Up the Protein

If you’d like to start including more lean protein in your daily diet, try these eight simple tips:

  • Take yogurt with you to the gym and enjoy it as a post-workout booster.
  • Make your breakfast oatmeal with milk instead of water.
  • Snack on fat-free mozzarella cheese.
  • Use a whole cup of milk on your cereal.
  • Try smoked salmon or one of the new lean sausages for breakfast.
  • Take along a hard-boiled egg for an easy snack.
  • Munch on edamame beans at meals and snacks.
  • Choose round or tenderloin cuts of meat.

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