Protein Foods
Protein Foods Table
Another one important table. Here you can see common protein foods for manage your diet ration. I hope you remember impotence of protein intake ( one gram for every pound of bodyweight). E.g. If your weight is 200 pounds, this mean you need 200 gram of protein or even more. Look at the column “Protein” in the table below and choose your food.
| Food | Protein | Cal | Carb | Fat |
| 4 oz chicken breast | 17 | 100 | 0 | 5 |
| 4 oz lobster meat | 18 | 102 | 0 | 2 |
| 4 oz turkey breast | 26 | 200 | 0 | 5 |
| 4 oz cod | 20 | 89 | 0 | 1 |
| 4 oz haddock | 18 | 91 | 0 | 1 |
| 4 oz flounder | 18 | 91 | 0 | 1 |
| 4 oz oysters | 11 | 75 | 6 | 3 |
| 4 oz scallops | 17 | 91 | 6 | 0 |
| 4 oz salmon | 24 | 245 | 0 | 14 |
| 4 oz swordfish | 21 | 34 | 0 | 6 |
| 6 oz can tuna | 40 | 200 | 0 | 6 |
| 4 oz peeled shrimp | 21 | 100 | 0 | 1 |
| 4 oz flank steak | 24 | 165 | 0 | 7 |
| 4 oz round steak | 26 | 165 | 0 | 5 |
| cup skim milk | 8 | 80 | 13 | 0 |
| 4 oz beef liver | 13 | 191 | 13 | 6 |
| one large egg white | 4 | 16 | 0 | 0 |
| one large egg | 6 | 76 | 0 | 6 |
i am 19, i am working out for 1 year,i follow your chart, but my problem is i eat a lot of Indian food which contain lots of calories, proteins, etc. my body structure is slim noting is growing, it seems that what ever i am eating is going waste.my body is just not developing where it is suppose to do. i mean to say that it just same as it is, i am totally freaking out please help me out with this.
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