Protein and Calorie Chart: How do I get enough protein?

“Doctor, how do I get 30 grams of protein at breakfast?!” A patient asked me this today, after reading about the latest research which shows that higher protein diets can help with weight loss, appetite control, and blood sugar levels.  The patient realized, after a quick examination of her own breakfast, that she was getting nowhere near the recommended 30 grams of protein, and when she thought about adding protein, her calorie count was going too high... she came to the right place for help.  This is what we do every day - helping people achieve healthy eating patterns that are realistic, tasty, and meet their needs for nutrition and calories.


Research has indeed shown that diets higher in protein can help with weight loss, appetite, and can even help control blood glucose (important for anyone with symptoms of hypoglycemia, prediabetes, diabetes, or  excess “belly fat”, known as the “apple” weight pattern).  Eating 30 grams of protein at breakfast can give benefits all day long - improvements in blood glucose, appetite, and calorie control. Here is my recent blog post on the research:  


Additional research demonstrates that higher protein diets can help us burn more calories  - up to 350 more burned off per day - by increasing our metabolic rate (our body actually “burns” more calories when digesting protein).  My previous blog posts about this research:




More on Dr. Ludwig's Research - or Why It's So Hard to Lose Weight!”



Even more research on the benefits of protein show that starting EVERY meal and snack with protein can help control appetite and blood sugar:  



Now that we can see the research, how do we make this happen in “real life”?  How can we get our protein, while controlling our calories?


Below we have created a chart which shows how many calories come with 30 grams of protein, by food type.  As you can see, some protein sources are a “calorie bargain” when it comes to packing a protein punch, while others end up providing too many calories if you tried to rely on them as the sole source of protein.


You can mix and match different protein sources.  Most of our patients try to keep their breakfast under 350 calories, and it can be far too easy to go over that goal, without preplanning, intentionally, with the facts.  We can help, if you are finding it challenging to set up on your own.  The good news is that once you set up a simple plan, it becomes pretty easy to stay on track!


Quick tip - for convenience, many patients use a protein powder base for smoothies, or add a boost of protein with an easy packet of protein hot chocolate - to get 15 extra protein grams for 80 calories, just by stirring in hot water. We have some simple and tasty options at Seacoastnutrition.com



PROTEIN CHART
                                    Goal: at least 30 grams of protein for breakfast


Dairy (Goal: Nonfat or 1%)
Food
Protein (g)
Calories
Egg whites (1 ½ c)
30
150
5 whole eggs
31.4
360
4 cups of nonfat milk
32
330
1 ⅓  c nonfat Greek yogurt
(example: Fage)
30
173
24 oz regular nonfat plain yogurt  
32
320
¾ c. fat-free cheese (ex.: Kraft shredded mozzarella)
27
135
1% fat cheeses (ex: Cabot 75% fat free, 3.3 oz)
30
200
4 Low fat/light mozzarella cheese sticks
28
200
1 c nonfat cottage cheese
28
160


Protein Powder
Food
Protein(g)
Calories
VHP easy complete meal replacements, just add water
(1 packet)
35
250
3 scoops Nectar Whey Protein
30
120
2 Protein Hot Chocolates
30 (15g per packet)
160 (80 per packet )
2 Vanilla Cappuccinos
30 (15g per packet)


160 (80 per packet)
2 Healthwise Chocolate Drinks
30 (15g per bottle)
160 (80 per bottle)
Physicians Protein Smoothies (1 packet)
(50:50 mix of whey and caseinate, with fiber)
20
110
Thorne VegaLite Vegan Protein (1 scoop, vanilla)
1 ½ scoops: 36
1 ½ scoops: 180


 Poultry (choose white meat, and remove the skin)
Food
Protein (g)
Calories
6 oz white meat turkey breast nitrate-free deli meat  
30
180
3.5 oz roasted turkey breast
30
130
3.5 oz chicken breast
30
164
97% lean ground turkey (1 cup cooked)
34
140
2 Alfresco Chicken Sausages
32
280
2 medium chicken thighs with skin
30
300


                  
 Fish and Seafood (see separate list for more clean/sustainable)
Food
Protein (g)
Calories
Varies by type - 4 oz
28
                 150
Tuna, light, canned in water or tuna or salmon in foil packet (better, no BPA!)(5 oz)

40

                 190
4.6 oz pink salmon (AK)
30
                138
6 oz tilapia (US,  Ecuador)
30
                150
6.6 oz catfish (US)
30
                 260
6 oz scallops (farmed)
30
                 370
4.4 oz shrimp (US farmed)
30
                 190
4.5 oz mussels
30
                 218
5.8 oz crab (King, Snow)
30
                 135



 Meat  (lowest calories in lean cuts)
Food
Protein (g)
Calories
5.3 oz 90% lean ground beef
30
270
5 oz lean bison (“buffalo”)
30
152
6.6 oz rib eye steak
30
416
4.6 oz bison steak (“buffalo”)
30
149
5 ½  slices Canadian bacon
30
245
4.75  oz lean ham (watch sodium)
30
200
5.2 oz pork tenderloin
30
201
4.9 oz ostrich tenderloin
30
169


Beans, Soy, Seitan
Food
Protein (g)
Calories
3 cup Light soy milk
18-30
180-300
11.25 oz firm  tofu
30
262
11.25 oz LITE firm tofu (Nasoya)
30
169
5.8 oz cooked tempeh
30
290
½ c seitan
30
170
1 cup soy beans/edamame
28
220
1 ½  cup beans (varies)
21-30
420
2 cup cooked split peas
32
460
2 cup chickpeas
28
440
 
                     




Nuts and Seeds (Caution: very high in calories to get enough protein!)
Food
Protein (g)
Calories
7 1/2 Tbs peanut butter
30
712
12 Tbs  PB2
30
270
0.9 cup almonds
30
787
0.8 (over ¾) cup peanuts
30
716
1 ½  cup cashews
30
1128
1 ½  cup pecans
30
1140
1 ¼  cup sunflower seeds
30
825
1 cup pumpkin seeds
30
672
0.9 cup flax seeds
30
1050
30 cups Pure Almond Milk (Silk Original)
30
1800
(not a mistake - almond milk has almost NO protein!)



For help designing your healthy meal plan, and healthy lifestyle plan  - including healthy activity, sleep, tactics and strategies to get on track, and back on track, and help with medical conditions tied to excess weight - call us at (603) 379-6500.  Read more about our program at healthyweightcenter.com

For easy, simple protein supplements to make planning easier, you may look here:  seacoastnutrition.com
                                                
References:

1.Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels, Alpana P Shukla, Radu G. Iliescu, Catherine E. Thomas, and Louis J. Aronne: http://care.diabetesjournals.org/content/38/7/e98.full

2. Nutr Metab Cardiovasc Dis. 2014 Mar;24(3):224-35. doi: 10.1016/j.numecd.2013.11.006. Epub 2013 Dec 20. Long term weight maintenance after advice to consume low carbohydrate, higher protein diets--a systematic review and meta analysis. Clifton PM1, Condo D2, Keogh JB3. http://www.ncbi.nlm.nih.gov/pubmed/24472635

3.http://www.sciencedaily.com/releases/2012/06/120626163801.htm Children's Hospital Boston; The study finds diets that reduce the surge in blood sugar after a meal -- either low-glycemic index or very-low carbohydrate -- may be preferable to a low-fat diet for those trying to achieve lasting weight loss.
4.http://jama.jamanetwork.com/article.aspx?articleid=1199154 Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance. JAMA, June 27, 2012 DOI: 10.1001/jama.2012.6607
5. .Nutr J. 2015; 14: 17.Published online 2015 Feb 10. doi:  10.1186/s12937-015-0002-7 PMCID: PMC4334852  Breakfast protein effect on adult women
6. http://ajcn.nutrition.org/content/97/4/677.fullAm J Clin Nutr
vol. 97 no. 4 677-688 Breakfast protein effect on late adolescent girls
7. NRDC Sustainable Seafood Guide: http://www.nrdc.org/oceans/seafoodguide/page4.asp
9. Monterey Bay Aquarium Seafood Watch: http://www.seafoodwatch.org/

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