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PATIENT EMPOWERMENT NETWORK
Given this information, what is the optimal amount of protein that you should aim for? Consuming more protein than your body needs is not helpful.
The average American eats twice as much protein as they need (they fill 1/2 their plate with meat!)
FYI – Alcohol is 7 calories per gram. That’s still more calories per gram than carbs and protein. It can add up fast, hence the ‘beer belly’ that some people can accumulate even when it seems that they don’t “eat” that much.
Protein Sources & Amounts
PLANT-BASED
ANIMAL-BASED
¾ cup tofu................................. ½ cup cooked soybeans.............. ½ cup cooked lentils...................... 2 tbsp. peanut butter...................... ½ cup cooked beans..................... 1 oz. nuts...................................... ¼ cup hummus............................. 2 tbsp. seeds................................. 1/2 cup cooked quinoa.................. 1 cup almond milk......................... 9g 7g 7g 6g 5g 4g 4g 1g 19g 15g
3 oz. chicken................................ 3 oz. pork..................................... 3 oz. beef..................................... 3 oz. shrimp................................. 1 cup Greek yogurt....................... 3 oz. salmon................................. 1 cup milk....................................... 1 egg.............................................. 1 oz. cheese................................... 23g 22g 21g 19g 19g 17g 8g 7g 7g
GOAL: 6-10 grams with snacks 15-20 grams with meals
1oz. serving of nuts
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