Protein, Protein, Protein, Protein....

I need to get more protein down. I have been a cheese-eater my whole life. with this next fill approaching I need to really think about how I can get maximum grams for meals. This is a list I lifted from a Obesity Help post a while back. When in doubt i search my files and dig it out. I think it will be better here.

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

Here is a link to a website with even more protein numbers: http://yourtotalhealth.ivillage.com/getting-enough-protein-when-youre-vegetarian.html

I tend to eat from the cheese list. Last night I had eggs!! I have not been able to eat a scrambled egg for more than a year. Se below:

2 oz cheddar cheese-14 grams, 1/4 cup oatmeal with nuts-7 grams, 1 egg-6 grams, butterscotch pudding made with 2% milk-8 That is a total of 35 grams for the whole day. probably not what it should be. I really need to get some meat in there. If it is .4 per pound than I need-80 grams if I weighed 200 (which is where i spend half my week). and if I were to calculate this base don my goal weight-155x.4 is: 62 grams. I got around half what I am supposed to for the day.