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,