Protein Chart for Food

Written by Sky Taylor, Diet Bites

Diet Bites Free Meal Planner

This free Diet Meal Planner contains about 1,500 calories. Aim to include a 10-15 minute walk in your weight loss plan.

You can also enjoy coffee or tea but try to limit sugar/cream calories. Make water your chief source of beverage as it contains zero calories. Enjoy 2 snacks of any fresh fruit of your choice.

Breakfast Diet Meal Planner

1 serving of cold or hot cereal served with skim milk + 1/2 cup of fresh strawberries + 1 slice of dry toast + 1 pat of margarine.

Lunch Diet Meal Planner

1 small can of your favorite soup up to 250 calories + 10 saltine crackers.

Dinner Diet Meal Planner

3 homemade tacos prepared with extra lean ground beef. Or you can opt to enjoy 3 regular corn shell tacos from Taco Bell or Taco Bueno.

Protein Chart for Food: Spaghetti, Lasagna, Subs, Tacos, Tuna Salad

FOOD

SERVING SIZE & PREPARATION

PROTEIN GRAMS

Manicotti

1/2 cup

10.2

Spaghetti & Meatballs

1 cup

19.6

Eggplant Parmigiana

1 cup

12.5

Lasagna

1/2 cup

16.5

Crabcakes

1 fried

12

Chicken Chow Mien

1 cup

31

Chop Suey

1 cup

27.5

Hamburger, plain

1 small

13.5

Hot Dog, plain

1 hot dog

8.7

Bean, Cheese, Beef Burrito

1 small

15.2

Enchilada, Cheese & Beef

1 enchilada

13.5

Hamburger, Fast Food

double, large patty, Mayo, vegetables

34.28

Fish, tuna salad

1 cup

32.88

Hamburger, Fast Food

double, regular patty; with condiments

31.82

Submarine Sandwich

roast beef 6"

28.64

Cheeseburger, Fast Food

double, regular patty; plain

26.60

Taco

beef, cheese and lettuce, hard shell

23.30

Spaghetti

with meat sauce, frozen entree

14.29

MORNINGSTAR FARMS Grillers

Vegan, frozen, unprepared, 1 patty

13.86

Burrito

beans and beef

13.31

Chicken Pot Pie

frozen entree, prepared, one small pie

13.19

Fruit Group Tip

You can have 2 oranges for the same number of calories as 1 cup of orange juice.

Exercise Tips

Jump rope is an inexpensive activity that can be enjoyed with a group - or individually. It's a great way to burn off a few calories while having fun. When the scales indicate a weight loss - you'll be jumping without a rope!

Sit-ups will make your tummy appear much thinner.

State of Mind

Part of a successful weight loss plan is having a healthy frame of mind.  Rather than see all the negatives 'in dieting' try to find the positives such as, "It's tough doing without my chocolate cupcakes, but boy - do I feel and look a lot better!"

Return to Protein Index

Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark