Thanks to all of those who came out to today’s meeting. By now you should have cleaned out your cabinets and fridge and stocked up on plenty of meat, fish, eggs, veggies, fruits, and plenty of good fats. Refer to the links posted yesterday for approved food lists – www.whole9life.com
The meeting scheduled for tomorrow at 6:00 p.m. has been postponed due to the storm and will be held Saturday January 4 at 10:30 a.m. at QCCF. All QCCF and CCF are invited to attend.
Following is the info requested at today’s meeting:
How much protein should you eat?
The recommended amount for most athletes is 1 gram protein per body weight. For example, if body weight = 150#, eat 150g protein daily.
Another option is 1 gram protein per lean body mass. You will need to know your body fat percentage for this. Bodyweight minus body fat = Lean body mass. For example, body weight = 150#, body fat 25%. 150 – 25 = 125# lean body mass. Eat 125g protein daily.
Shortcut: An ounce of meat or fish has approximately 7 grams of protein.
- Hamburger patty, 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams
- Most cuts of beef – 7 grams of protein per ounce
- Chicken breast, 3.5 oz – 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 4 oz – 35 grams
- Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can – 40 grams of protein
- Pork chop, average – 22 grams protein
- Pork loin or tenderloin, 4 oz – 29 grams
- Ham, 3 oz serving – 19 grams
- Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
- Bacon, 1 slice – 3 grams
- Canadian-style bacon (back bacon), slice – 5 – 6 grams
Egg, large – 6 grams protein
Link to the vegetable spiralizer we talked. Great tool for the kitchen!