Sunday, December 21, 2008

Stage 1: Protein

I looked back in my blog and noted that I already posted the list of acceptable proteins back in June, so I don’t need to retype that all now.But the list is posted below. The goal is to get 12oz of lean or very lean protein each day from meat. Of course I also get some more protein from snacks and shakes, so the 12oz is really the minimum. In actuality, I should be getting 150 grams of protein, 150 grams of carbs and 30-50 grams of fat in my diet each day. The different stages fo 20/20 basically just add in sources for the protein, fat and carbohydrates. Additionally there is a goal of 25-40 grams of fiber per day.


Very Lean Protein list:

  • Chicken (white meat no skin)
  • Turkey (white meat no skin)
  • Chicken Breast
  • Ground Turkey or Chicken Breast
  • Cod
  • Flounder
  • Haddock
  • Halibut
  • Trout
  • Tuna Steak
  • Tuna canned in Water
  • Ground beef (4-5% fat)
  • Duck or pheasant no skin
  • Venison
  • Buffalo
  • Bison
  • Ostrich
  • Egg whites (2)
  • Egg subs (1/4 cup)

Lean Protein List

  • USDA or Choice grades of Lean Beef trimmed of fat (Round, Sirloin, Flank Steak, Tenderloin, Roast, Steak (T-bone, porterhouse, cubed, filet mignon), Ground Round, Skirt Steak, Pot Roast
  • Fresh Ham
  • Canned cured or boiled ham
  • Canadian Bacon
  • Pork Tenderloin
  • Pork Center Loin Chop
  • Pork Rib Roast
  • Lamb Roast, chop, leg or cubed
  • Lean Veal Chop or Roast
  • Chicken Duck or Turkey dark meat, no skin
  • Chicken white meat with skin
  • Ground turkey
  • Herring, Salmon, catfish,

No comments:

Lucy in the Arboretum

Where I have lived, visited and want to go.