The amount of lean material contains 25grams of protein
When you are looking to divide up your portion sizes, it is important to know what said portions contain from a nutritional perspective. The below list will allow you approximate your serving requirements when having your meals and structuring your meal prep!
When you are looking to divide up your portion sizes, it is important to know what said portions contain from a nutritional perspective. The below list will allow you approximate your serving requirements when having your meals and structuring your meal prep!
| Grams of food | Food |
|---|---|
| 117g | Beef steak fillet (or sirloin) raw – lean |
| 125g | Beef steak – rump – raw |
| 111g | Chicken breast meat raw no skin or bone |
| 135g | Chicken thigh meat – raw – no skin or bone |
| 93g | Chicken meat grilled (no skin or bone) |
| 118g | Beef minced – 95% fat free – raw |
| 125g | Beef minced – 90% fat free – raw |
| 112g | Pork midloin chop – lean – raw |
| 125g | Pork minced – lean raw |
| 86g | Pork butterfly steak – grilled |
| 116g | Lamb meat lean – boneless – raw |
| 125g | Lamb minced or trim leg cuts – raw |
| 81g | Lamb meat – roasted |
| 116g | Kangaroo meat – raw |
| 113g | Kangaroo mince – raw |
| 120g | Turkey breast meat – no skin – raw |
| 85g | Turkey breast meat – no skin baked |
| 135g | Turkey hindquarter meat – no skin – raw |
| 100g | Turkey hindquarter meat – no skin – baked |
| 110g | Tuna meat – raw |
| 93g | Tuna – canned – water packed |
| 116g | Tuna canned – in Brine |
| 125g | Salmon – Atlantic – raw |
| 111g | Salmon – smoked |
| 113g | Salmon – red – canned – drained |
| 123g | Sardines – canned – packed in water – drained |
| 200g* | Eggs-whole raw (no shell) (*also yields 20gm of fat) |
| 240g | Eggs – whites – raw |
| 780ml* | Milk dairy (full fat) (*also contains 28gm of fat) |
| 720ml | Milk dairy – skim |
| 580ml | Milk dairy – SHAPE (low fat) |
| 420g* | Yoghurt – natural – low fat(*also contains 36g of carbs) |
| 570g* | Yoghurt – fruit – low fat – no added sugar (*contains 30g of carbs) |
| 200g | Cottage cheese – low fat (only contains 7.6g of carbs) |
* Contains additional nutritional components as noted