Originally Posted by
Quick Ben
Protein makes about 650 calories of a daily meal and this is how much protein you can get in different food groups.
Meats
Beef (6 oz.) – 54 grams
Turkey, breast (6 oz.) – 51.4 grams
Pork Chop (6 oz.) 49 grams
Turkey, dark meat (6 oz.) – 48.6 grams
Hamburger (6 oz.) – 48.6 grams
Chicken, dark meat (6 oz.) – 47.2 grams
Tuna (6 oz.) – 40.1 grams
Chicken, breast (6 oz.) – 37.8 grams
Salmon (6 oz.) – 33.6 grams
Dairy/Eggs
Cottage cheese (1 cup) – 28.1 grams
Yogurt, low fat (1 cup) – 10.7 grams
Skim milk (1 cup) – 8.3 grams
Whole milk (1 cup) – 8 grams
American cheese (1 oz.) – 7 grams
Soymilk (6 oz.) – 6.7 grams
Egg (1 large) – 6.3 grams
Beans and Legumes, Nuts
Tofu (6 oz.) – 13.8 grams
Peanut Butter (2 Tbsp.) – 8.1 grams
Almond Butter (2 Tbsp.) – 7 grams
Lentils (1/2 cup) – 9 grams
Split Peas (1/2 cup) – 8.1 grams
Kidney Beans (1/2 cup) – 7.6 grams
Sesame Seeds (1 oz.) – 7.5 grams
Black Beans (1/2 cup) – 7.5 grams
Fruits and Vegetables
Orange (large) – 1.7 grams
Banana (medium) – 1.2 grams
Green Beans (1/2 cup) – 1 gram
Carrots (1/2 cup) – .8 gram
Apple (large) – 0 grams
(Source: The Harvard School of Public Health and Northwestern University)
As I said, it is easy to get the appropriate amount of protein needed from meat, or you can jump through hoops and get what you need from vegetarian and vegan sources. Your choice. You can be healthy either way. Or as you said, if you eat like shit, you eat like shit.
I hope that clarifies things for you.