So many people ask me questions about protein (including my assistant, Amy, who I assumed could virtually read my mind by now), I finally realized I was taking too much for granted.
So here’s a quick list of protein sources (painfully without editorial comments 
Top Protein Sources include:
- Beef
- Chicken
- Turkey
- Pork
- Bison
- Fish and other seafood
- Eggs
- Milk/yogurt
- Soy/tofu/tempeh
- Nuts and nut butters
- Quinoa (18 gms of protein per cup)
- Beans (1/2 cup contains as much protein as an ounce of steak)
[Sorry, I was asked to keep this list as simple as possible, so we won't cover "issues" with saturated fat, cholesterol, estrogenics, etc.]
Serving Size
The United States Department of Agriculture defines a serving of meat as three ounces (and you know I never question the USDA
“One serving” of meat is about the size of your fist or a deck of cards. Another great cue is that a serving of meat has about the same area (not volume or height, though) as your cell phone.
If you’re the measuring type, that’s …
- 4 ounces (before cooking) chicken, turkey, duck, or other poultry
- 4 ounces (before cooking) lean beef, lamb, veal, pork, or bison
- 3 ounces game meats
- 4 ounces (before cooking) fresh fish
- 4 ounces cooked seafood (shrimp, lobster, clams, etc.)
- 4 large whole eggs
- 7 large egg whites
- 3 1/2 ounces canned tuna
- 2 cups yogurt
- 24 ounces (three 8-ounce glasses) milk or buttermilk
- 1 cup cottage cheese
- 3/4 cup ricotta cheese
- 3 ounces cheese (3/4 cup grated)
If you’re still struggling with “What constitutes a protein?” and “What’s a healthy serving size?” – a simple and easy Real Food solution is the “Protein” option at http://GetLeanFastFood.com. (Just scroll to the bottom of the page.)
(I highly recommend the grilled chicken varieties. And if you’re a brisket fan, theirs is so good, I have to cut myself off at two servings at a time.
The next best option is going with a protein shake. I personally use protein powder from Prograde Nutrition, but, of course, you can use whatever you find effective, convenient and tasty (in that order).
If you don’t currently have a “Go-To” protein powder (and you definitely should!), take a look at Prograde because you can grab any of their protein products right now at 25% off the usual price for a “limited time.”
http://stephenholtfitness.getprograde.com/specials
[As usual, I have no idea what "limited time" means. Frankly, I'm not really sure they know either because they end offers like this at random times, so act now to make sure you don't miss out.]
Prograde Workout (with my favorite top secret recovery ingredient)
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