by Coach Shawn
Here’s a cheat sheet of lean protein sources along with the approximate amount of protein available in increments of 2 oz, 4 oz, 6 oz, and 8 oz.
To assist you in:
- Muscle growth & repair.
- Lean, tone and defined muscles.
- Weight Management & Fullness.
- Metabolism Boost.
- Blood Sugar Regulation.
- Making Better Choices.
- Feeling and Looking Your Best Self.
- Chicken Breast:
- 2 oz: 16g
- 4 oz: 32g
- 6 oz: 48g
- 8 oz: 64g
- Turkey Breast:
- 2 oz: 14g
- 4 oz: 28g
- 6 oz: 42g
- 8 oz: 56g
- 93/7 Ground Turkey:
- 2 oz: 14g
- 4 oz: 28g
- 6 oz: 42g
- 8 oz: 56g
- Fish (Salmon, Tuna, etc.):
- 2 oz: 14g
- 4 oz: 28g
- 6 oz: 42g
- 8 oz: 56g
- Lean Beef (Sirloin, Tenderloin, etc.):
- 2 oz: 14g
- 4 oz: 28g
- 6 oz: 42g
- 8 oz: 56g
- Pork Tenderloin:
- 2 oz: 16g
- 4 oz: 32g
- 6 oz: 48g
- 8 oz: 64g
- Tofu:
- 2 oz: 8g
- 4 oz: 16g
- 6 oz: 24g
- 8 oz: 32g
- Fage Greek Yogurt (Non-fat)
- 1/2 cup: 10g
- 1 cup: 20g
- Eggs:
- 2 oz (approximately 1 large egg): 6g
- 4 oz (approximately 2 large eggs): 12g
- 6 oz (approximately 3 large eggs): 18g
- 8 oz (approximately 4 large eggs): 24g
Remember, these are approximate values and can vary based on factors such as cooking method and specific cut of meat.
Incorporating these lean protein sources into your diet can help you meet your protein needs for muscle building and overall health!
