About Me

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New Orleans, Louisiana, United States
This blog is dedicated to the low-carb menu challenge presented by Jimmy Moore. I'm living the Louisiana low carb lifestyle, where low-carb is the new way to go ! I live southwest of New Orleans, Louisiana....have three awesome kids. We are deep down in the heart of sweet Cajun Country, where we kick back and relax, go hunting, fishing, or make groceries! My doctor told me that my blood pressure numbers were getting too high, so I had to loose weight. She challenged me with ten pounds in three months. That was October 7, 2008. I lost 26 pounds !!! In February of 2011, I found that I had gained a few pounds more than I would have liked, weighing in at 170 pounds. I had to get back into the swing of living the low carb life again !! I am loving the 'low-carb' style and wish to contiue it . I exercise three times a week at the gym, and off the 'off' days, I learn to RELAX !! November 2011, finds me in different circumstances -- a new lifestyle, great community of friends and a challenge to keep that 45 pounds that I lost OFF. Feel free to read my blog, browse around, or just sit a spell!!

Wednesday, April 6, 2011

How to plan from a High Protein Food List

Knowing which foods that are high in protein can help you plan your low carb menus. 

I'm learning to ADD more protein in my low carb diet because it is important in gaining muscle.

I've put together a list of foods that I hope you will find helpful in your menu planning !!

An ounce of meat or fish has approximately 7 grams of protein.


Hamburger patty, 4 oz – 28 grams protein

Steak, 6 oz – 42 grams

Most cuts of beef – 7 grams of protein per ounce


Chicken breast, 3.5 oz - 30 grams protein

Chicken thigh – 10 grams (for average size)

Drumstick – 11 grams

Wing – 6 grams

Chicken meat, cooked, 4 oz – 35 grams


Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

Tuna, 6 oz can - 40 grams of protein


Pork chop, average - 22 grams protein

Pork loin or tenderloin, 4 oz – 29 grams

Ham, 3 oz serving – 19 grams

Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

Bacon, 1 slice – 3 grams

Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

Egg, large - 6 grams protein

Milk, 1 cup - 8 grams

Cottage cheese, ½ cup - 15 grams

Yogurt, 1 cup – usually 8-12 grams, check label

Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

Tofu, ½ cup 20 grams protein

Tofu, 1 oz, 2.3 grams

Soy milk, 1 cup - 6 -10 grams

Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans

Soy beans, ½ cup cooked – 14 grams protein

Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

Peanut butter, 2 Tablespoons - 8 grams protein

Almonds, ¼ cup – 8 grams

Peanuts, ¼ cup – 9 grams

Cashews, ¼ cup – 5 grams

Pecans, ¼ cup – 2.5 grams

Sunflower seeds, ¼ cup – 6 grams

Pumpkin seeds, ¼ cup – 8 grams

Flax seeds – ¼ cup – 8 grams

1 comment:

Anonymous said...

Good job. Check out the protein in the Greek yogurt. It is real high and taste great.

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