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Use A Protein Calculator
Calculate how much protein you are eating each day:
- 4 oz. meat or 6 oz. fish (use the palm of your hand to determine portion size) = approximately 30 g protein
- 3 oz. meat or 4.5 oz. fish = approximately 20 g protein
- 3.5 oz. hard cheese = 21-26 g protein
- 3.5 oz. cooked red beans = 7-8 g protein
- 3.5 oz. milk = 3.5 g protein
- 3.5 oz. cooked brown rice = 2.5 g protein
Take your protein intake seriously. Vary the type and amount; analyze your diet, and make changes if needed. It just might change your life!
Pay Attention To Breakfast
Try a different breakfast every day for a week. Write down what you eat and how you feel immediately after eating and two hours later. Note how you feel throughout the morning—both mentally and physically. Here are some suggested breakfasts:
Day 1: scrambled eggs or scrambled tofu
Day 2: yogurt with honey and/or fruit
Day 3: oatmeal or other hot cereal
Day 4: boxed breakfast cereal with milk
Day 5: muffin or donut and coffee
Day 6: fresh fruit
Day 7: protein energy bar
What I ate How I feel right after eating 2 hours later
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Day 2 _____________________________________________________________
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Day 5
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Day 7 _____________________________________________________________
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