Quality Protein Sources 


Its' important to get enough Quality protein, for every meal minimum 15 grams of protein (1 cup) with 1-3 teaspoons of omega-3 fats. 

Red Meats:  (Beef, Pork, Ham, Lamb) One eight-ounce strip steak packs 52 grams of protein to just 6 grams of fat. That’s a fantastic ratio, and the whole thing packs just 265 calories. Red meat contains 15 mg of niacin per half pound.  Also known as vitamin B3, niacin has been shown to increase HDL or “good” cholesterol.

Poultry: (Chicken, Duck , Goose, Turkey) Skinless is best. 1 cup of skinless chicken breast contains 43 grams of protein.

Eggs: A large egg has 6 grams of protein (3 egg whites + 1 egg yolk=one cup - 15 grams of protein)

Cottage cheese Dry curd has about 22 grams of protein per half-cup serving

Seafood / Fish: (Shrimp, Crab, Tuna, Pickerel) A single, five-ounce can of tuna yields almost 30 grams of protein

Tofu:  Low carb, Firm is best. 1 cup of tofu packs 20 grams of protein.


Protein powder Whey/ Soy: Choose a product that is as low in carbohydrate and sugar-content as possible.




Additional resources are available from my Nutrition Guide and VicFitness recipes.

 Contact me for further details.

VIC KELLER  204.999.1262  VicFitness@shaw.com

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