Gram of Protein per Pound

What should I do to look good naked, like, Brad Pitt in Fight Club good? Inspired by Episode 67 of Robb Wolf’s podcast, I took the time to look up what the recommendation actually means in practical application.  I’ve heard this recommendation a billion times for people who want to lean out; but, I have no idea what volume that translates to for me.

I found this site and gleaned the following data:

Beef

  • Hamburger patty, 4 oz – 28 grams protein
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams of protein per ounce

Chicken

  • 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

Fish

  • 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

  • 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

Eggs and Dairy

  • Egg, large – 6 grams protein
  • Milk, 1 cup – 8 grams
  • Cottage cheese, ½ cup – 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

  • Tofu, ½ cup 20 grams protein
  • Tofu, 1 oz, 2.3 grams
  • Soy milk, 1 cup – 6 -10 grams
  • Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
  • Soy beans, ½ cup cooked – 14 grams protein
  • Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

  • Peanut butter, 2 Tablespoons – 8 grams protein
  • Almonds, ¼ cup – 8 grams
  • Peanuts, ¼ cup – 9 grams
  • Cashews, ¼ cup – 5 grams
  • Pecans, ¼ cup – 2.5 grams
  • Sunflower seeds, ¼ cup – 6 grams
  • Pumpkin seeds, ¼ cup – 8 grams
  • Flax seeds – ¼ cup – 8 grams

If we apply the shortcut that an ounce of meat meat or fish has approximately 7 grams of protein, here’s my break-out of my normal food choices on a daily basis:

Stacy (needs 224g of protein):

  • Breakfast: 2 eggs, 1 chicken sausage (22g) (sometimes a coconut and nut milk smoothie with flax, about the same grams)
  • Snack: Beef Jerky (21g) or Veggies/fruit with Sunflower seed butter (16g)
  • Lunch: Salad with tuna or leftovers (40g)
  • Snack: If anything, raw veggies with guacamole dip
  • Dinner: Meat & Veggies (35g)
  • Total: 118g of protein

I thought I was consuming massive quantities of protein.  I’m eating a significant portion at every meal and ensuring snacks have protein and fat.  I’m sure I’m missing a few protein grams from the fat we use to cook and salad dressings; but, um, yea – that’s barely half of what I need!

I have managed to lose a significant amount of weight eating like the above; but, now that my weight is plateauing a bit (.5lb/wk instead of 2-3lb/wk) I’m going to try to eat more whole chickens at every meal and see what that does for me…

About Stacy

Stacy Toth has written 386 post in this blog.

Stacy is the matriarch of the Paleo Parents family. After beginning a paleo diet and founding PaleoParents.com in 2010, she lost 135 pounds and found health and happiness for the whole family. The following three years have been a progressive journey with a mission to educate people about nourishing their bodies by eating real foods. Stacy can be found on all forms of social media as @PaleoParents as well as the top-rated The Paleo View Podcast and her two cookbooks, Eat Like a Dinosaur and Beyond Bacon.