Women's Health Perfect Body Diet by Cassandra Forsythe M.S

Author:Cassandra Forsythe M.S. [Cassandra Forsythe]
Language: eng
Format: epub
ISBN: 9781605299334
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2008-05-13T04:00:00+00:00

FOOD SERVING SIZE CALORIES PROTEIN (G)

Tuna, canned in water 6 oz can 150 32

Tuna, fresh 150 32

Protein powders

Hemp protein powder, such as Manitoba Harvest 1 oz, 2 scoops 134 15

Rice protein powder, such as Nutribiotic Rice Protein 1 heaping Tbsp 57 12

Soy protein powder 1 oz, 1 scoop 120–150 14–20

Whey protein powder 1 oz, 1 scoop 90–120 17–25

Lamb 3 oz cooked 170–190 22–27

Milk

Cow’s milk, 1% or 2% 1 c 100–120 8

Goat’s milk 1 c 167 8

Park 3 oz cooked

Canadian-style bacon 157 21

Chops, lean 175 24

Ham, lean 125 17

Lean ground 190 21

Tenderloin, lean 140 24

Poultry and foul 3 oz cooked

Chicken and turkey: breasts, ground, tenderloins, thighs, wings 140–200 21–27

Duck 170 20

Ostrich, lean ground 120 23

Shellfish 3 oz cooked

Clams 100 22

Crab, not imitation 82 16

Lobster 100 17

Mussels 146 20

Oysters 60 7

Scallops 120 22

Shrimp 85 17

Soy

Edamame (soybeans) ½ c 126 12

Soy nuts ¼ c 140 12

Tempeh 3 oz 165–185 15–18

Tofu, firm ½ c 100 10–14

Yogurt

Greek, 2% 5 oz container 80 12–13

Plain, low-fat ½ c 120–150 8–12

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