A good way to measure your protein requirements is by looking at the size of the palm of your hand. This is approximately the portion size of protein your body needs for each main meal and then half of your palm for any snacks.
The following foods represent a portion size (cooked weight) that will give you 15g of protein:
Seafood:
§ 90g fish § 90g tuna packed in water § 90g sardines packed in sardine oil or water § 90g prawns § 90g naturally smoked oysters in water |
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Chemical Free Lean Meat: § 60g lamb § 60g kangaroo, emu, ostrich Free Range, Hormone Free Poultry & Eggs:
§ 60g chicken, turkey, duck § 3/4 cup egg substitute § 2 large eggs (whole) 4 large eggs (whites only) Soy/Legume Protein: § 160g beans, tofu, lentils, dried peas § low reactive vegetarian protein powder (note protein value on package) 100G tempeh (soy bean product found in the refrigerated section of grocery store) |
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