43g- 1 cup chicken breast
21g- meat the size of a deck of cards
20g- 1 cup yogurt, plain
18g- 1 cup lentils
14g- 1/2 cup cottage cheese
12g- 1 oz dried jerky
10g- 1/2 cup chili
8g- 1/2 cup beans
8g- 1 cup quinoa
7 g- 1/3 cup hummus
7 g- 2 Tbsp peanut butter
7g- 1 oz fish
6g- 1 egg
5g- 1 oz nuts or sunflower seeds
4g- 1 cup dried apricots
4g- 1 cup guava
3g- 1 cup avocado
3g- 1 slice bread
3g- 1/2 cup cooked oatmeal
3g- 1/3 cup rice
2g- 1 cup kiwi
2g- 1/2 cup veggies
1g- 1 oz raisins
1g- banana (fruit)
Your body can process 20 grams of protein in 2 hours. So it should be eaten and spread out throughout the day.
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