I'm supposed to eat 65-70 grams of protein a day.... also they say I should have 3 servings of dairy.
27 chicken breast (3 oz)
21.6 salmon (3 oz)
21 light tuna (half can, 82 grams)
21 cottage cheese (3/4 c)
18 salmon burger
12 eggs (2)
11.1 plain yogurt (1 c)
10.3 milk (1.25 c)
7 black beans (1/2 c)
6.3 almonds (22)
6.2 sunflower seeds (30 grams)
6 string cheese
5 walnuts (30 grams)
4.2 cheddar cheese (1 cubic inch)
4.1 quinoa (1 c)
4 whole wheat bread (slice)
3 pistachios (30 grams)
3 brown rice (3/4 c)
2.5 broccoli (1 c)
1.5 hummus (2 tbs)
2 glasses of milk, 2 pieces of toast, 20 almonds = 35 grams <-- a normal meatless day
cottage cheese, 1 milk, 1 c yogurt = 42 grams <-- 3 servings of dairy, including cottage cheese power house
- make sure to eat nuts when I don't eat meat
2 servings of nuts + 2 eggs = 3 oz of chicken breast
