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    CALIBER High Protein Cheat Sheet PDF

    Uploaded by

    Sachin Bhatia
    The document provides a high protein "cheat sheet" listing various meats, dairy, beans, fish/seafood, and nuts/seeds along with their corresponding protein and calorie content in common serving sizes. Meats include options like steak, ground beef, chicken, turkey, and pork. Dairy incorporates Greek yogurt, cheese, cottage cheese, and milk. Beans and legumes cover choices like pinto beans, black beans, and edamame. Fish and seafood provide tuna, salmon, shrimp, and more. Nuts and seeds offer peanut butter, almonds, pistachios, and various seeds.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    CALIBER High Protein Cheat Sheet PDF

    Uploaded by

    Sachin Bhatia
    356 views1 page
    The document provides a high protein "cheat sheet" listing various meats, dairy, beans, fish/seafood, and nuts/seeds along with their corresponding protein and calorie content in common serving sizes. Meats include options like steak, ground beef, chicken, turkey, and pork. Dairy incorporates Greek yogurt, cheese, cottage cheese, and milk. Beans and legumes cover choices like pinto beans, black beans, and edamame. Fish and seafood provide tuna, salmon, shrimp, and more. Nuts and seeds offer peanut butter, almonds, pistachios, and various seeds.

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    CALIBER-High-Protein-Cheat-Sheet(1)(1).pdf

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    The document provides a high protein "cheat sheet" listing various meats, dairy, beans, fish/seafood, and nuts/seeds along with their corresponding protein and calorie content in common serving sizes. Meats include options like steak, ground beef, chicken, turkey, and pork. Dairy incorporates Greek yogurt, cheese, cottage cheese, and milk. Beans and legumes cover choices like pinto beans, black beans, and edamame. Fish and seafood provide tuna, salmon, shrimp, and more. Nuts and seeds offer peanut butter, almonds, pistachios, and various seeds.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    356 views1 page

    CALIBER High Protein Cheat Sheet PDF

    Uploaded by

    Sachin Bhatia
    The document provides a high protein "cheat sheet" listing various meats, dairy, beans, fish/seafood, and nuts/seeds along with their corresponding protein and calorie content in common serving sizes. Meats include options like steak, ground beef, chicken, turkey, and pork. Dairy incorporates Greek yogurt, cheese, cottage cheese, and milk. Beans and legumes cover choices like pinto beans, black beans, and edamame. Fish and seafood provide tuna, salmon, shrimp, and more. Nuts and seeds offer peanut butter, almonds, pistachios, and various seeds.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    THE HIGH PROTEIN CHEAT SHEET

    MEAT/EGGS DAIRY
    3 oz strip steak 25g 180 kcal 6 oz nonfat Greek yogurt 17g 100 kcal

    3 oz 95% lean ground beef 22g 140 kcal 6 oz nonfat yogurt 9g 110 kcal

    3 oz ground chicken 20g 160 kcal 1 oz Swiss cheese 8g 105 kcal

    3 oz ground turkey 22g 165 kcal 1 oz American cheese 5g 100 kcal

    3 oz ground pork 26g 160 kcal 1 oz cheddar cheese 7g 115 kcal

    3 oz lamb chops 23g 160 kcal 1 stick of string cheese 7g 85 kcal

    3 oz pork tenderloin 22g 120 kcal 8 oz low-fat cottage cheese 27g 195 kcal

    3 oz pork chops 24g 200 kcal 8 oz skim milk 8g 85 kcal

    3 oz roasted ham 21g 135 kcal

    3 oz skinless chicken breast 26g 130 kcal BEANS


    3 oz deli roast beef 17g 155 kcal 1/2 cup cooked pinto beans 8g 120 kcal
    3 oz deli turkey 12g 90 kcal 1/2 cup cooked black beans 8g 115 kcal
    3 oz deli ham 14g 110 kcal 1/2 cup cooked kidney beans 7g 105 kcal
    3 slices cooked bacon 11g 160 kcal 1/2 cup cooked garbanzo beans 7g 135 kcal
    1 large egg 6g 90 kcal 1/2 cup cooked edamame 8g 95 kcal
    1 oz beef jerky 15g 115 kcal 1/2 cup tofu 10g 95 kcal

    FISH/SEAFOOD NUTS/SEEDS
    3 oz canned tuna 20g 110 kcal 2 tbsp peanut butter 8g 190 kcal

    3 oz filet of catfish 16g 90 kcal 2 tbsp almond butter 7g 195 kcal

    3 oz filet of tilapia 22g 110 kcal 1 oz peanuts 7g 160 kcal

    3 oz filet of salmon 19g 155 kcal 1 oz almonds 6g 165 kcal

    3 oz filet of halibut 18g 95 kcal 1 oz pistachios 6g 160 kcal

    3 oz crabmeat 15g 70 kcal 1 oz walnuts 4g 185 kcal

    3 oz shrimp 19g 100 kcal 1 oz pumpkin seeds 5g 125 kcal

    3 oz lobster 16g 75 kcal 1 oz sunflower seeds 5g 175 kcal

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