Posts Tagged ‘IIFYM’

Eating an effective amount of protein while staying within your allocated carbohydrates and fat for the day is extremely tricky. My best advice is to plan your meals around a high protein source and add carbs equaling the amount of protein. The following are the best high protein-low carb/low fat protein sources:

Beef

  • Hamburger patty 95% lean ground beef, 6oz = 36 grams of protein, 0 grams of carbs, and 8 grams of fat

Chicken

  • Chicken breast 6oz = 54 grams of protein, 0 grams of carbs, 6 grams of fat

Fish

  • Tilapia 6oz = 42 grams of protein, 0 grams of carbs, 6 grams of fat
  • Salmon 3oz = 19 grams of protein, 0 rams of carbs, 10 grams of fat
  • Cod 6oz = 30 grams of protein, 0 grams of carbs, 6 grams od fat
  • Canned Tuna(in water) 6oz = 44 grams of protein, 0 grams of carbs, 6 grams of fat

Pork

  • Lean Pork chop/loin 6oz= 42 grams of protein, 0 grams of carbs, 6 grams of fat

Eggs/Dairy

  • Egg, whole = 6 grams of protein, 0 grams of carbs, 5 grams of fat
  • Egg, white only = 4 grams of protein, 0 grams of carbs, 0 grams of fat
  • Skim Milk, per oz = 1 gram of protein, 1 gram of carbs, o grams of fat
  • Low Fat Cottage cheese, 1 cup = 28 grams of protein, 6 grams of carbs, 2 grams of fat
  • Greek Yogurt, 1 cup = 20 grams of protein, 6 grams of carbs, 8 grams of fat
  • Soft cheeses (Mozzarella, Brie, Feta ) ┬áper oz = 5 grams of protein, 0 gramfs of carbs, 6 grams of fat
  • Medium cheeses (Cheddar, Swiss) per oz = 7 grams of protein, 0 grams of carbs, 9 grams of fat
  • Hard cheeses (Parmesan) = per oz 10 grams of protein, 1 gram of carbs, 7 grams of fat

Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw.

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