Protein Help

So we know that protein is important. Now you are revved up and ready to increase your intake of protein! You know that you should have 10-35% of your body weight in protein...so how much is that?
Well there's a pretty simple formula to help you figure that out:

If you are used to the metric system, you first need to know your weigh in kg.
Next, you need to multiply your weight in kg by either 0.8, 1 or 1.8gm/kg (depending on your active lifestyle).
If you are sedentary use the number 0.8
If you are active 2-4 times a week or have a job that gets you walking around for a good majority of it, use the number 1.
If you are very active 5-7 times a week use the number 1.8.

EXAMPLE:
my weight in kg= 57
57kg x 1gm/kg= 57grams of protein

OR if you are American and no sprechen sie metric, you can measure your weight in kg by dividing your weight in pounds by 2.2 to give you your weight in kg. Then plug in the numbers. (125lbs / 2.2= 56.8kg)

Once you multiply these numbers it will give you how many grams of protein you need to consume a day.

So now you know how much protein to consume a day.....What foods are rich in proteins to help you reach your goal? Below is a list of foods and the amount of protein they contain.

DAIRY PRODUCTS

• Egg whites: 7 whites = 25 grams

• Cottage cheese (nonfat): 1 cup = 28 grams

• Mozzarella cheese (nonfat): one 1-ounce stick = 8 grams

• Yogurt (nonfat, sugar-free): one 6-ounce carton = 5 grams

• Yogurt (nonfat, plain): 1 cup = 14 grams

• Milk (nonfat): 1 cup = 10 grams

MEATS

• Beef (lean): 3 ounces (cooked weight) = 25 grams

• Chicken breast: 3 ounces (cooked weight) = 25 grams

• Turkey breast: 3 ounces (cooked weight) = 25 grams

• Turkey ham: 4 ounces (cooked weight) = 18 grams

• Pork tenderloin: 3 ounces (cooked weight) = 24 grams

FISH

• Ocean-caught fish: 4 ounces (cooked weight) = 25 to 31 grams

• Shrimp, crab, lobster: 4 ounces (cooked weight) = 22 to 24 grams

• Tuna: 4 ounces (water packed) = 27 grams

• Scallops: 4 ounces (cooked weight) = 25 grams

BEANS, LENTILS AND GRAINS

• Beans (black, pinto, etc.): ½ cup (cooked) = 7 grams

• Lentils: ½ cup (cooked) = 9 grams

• Quinoa: ½ cup (cooked) = 6 grams

• Tofu: ¼ block = 7 grams

• Veggie burger: one burger = 5 to 20 grams (varies by brand)

Note:

10 grams of protein per serving.Some ready-to-eat cereals are also good protein sources. Check labels–some have more than