To build muscle and lose body fat it’s important to concentrate on maintaining a good amount of protein in your diet.
Step 1 – Select ideal body weight (eg 70kg)
Step 2 – Double this number, 140 and convert this into grams of protein value each day.
Step 3 – Construct 3 meals with 45gms protein value, or 4 meals with 35gms per day.
Note: It’s essential that you consume this amount of protein each day as protein does not carry over into the next day.
Eating whole foods with protein in them will ensure you get your essential nutrients each day.
| protein | amount | value |
| Red meat e.g.lamb, beef | 100gm | 30gm |
| White meat eg: Chicken/fish/seafood | 100gm | 30gm |
| Tinned fish | 75-95gm (small tim) | 15-20 gm |
| Egg | 1 egg | 6 gm |
| Fetta | 1 cup | 25 gm |
| Grated cheese | 1 cup | 30 gm |
| Cottage Cheese | ½ cup | 14 gm |
| Yoghurt (dairy) | 100gm (1 individual serve) | 6 gm |
| Yoghurt (coconut) | 100gm (1 individual serve) | 1.5 gm |
| Nuts & Seeds | 1 sml handful (2tbls) | 6 gm (approx depending on type) |
| Legumes | 1 cup (175gm) | 10 gm (app depending on brand) |
| Soy (Tofu) | 100 gm | 10 gm |
| Quinoa (cooked) | 1 cup | 8 gm |
| Rice (cooked) | 1 cup | 5-7 gm |
| Oats (cooked) | 1 cup | 6 gm |
| Tahini | 1 tsp | 1 gm |
| Pesto | ¼ cup | 3.5 gm |
| Hummus Dip | ⅓ cup | 5 gm |
| Falafel | 1 medium | 5 gm |
| Coconut milk/cream | 1 cup | 4 gm |
| Almond milk | 235 ml | 1 gm |
| Protein powder | 1 scoop | 20-30 gm dependent on brand |
| Peanut Butter | 2 tbls | 7 gm |
| Vegetables | ½ cup – 1 cup leafy greens | 2 gm |
