Page 22 - recipe book proofed May

In ‘Circuit Breaker’ you need to focus on the following amount of protein:

 1.0 – 1.2 gms per kilogram of body weight. This means if you weigh 70 kg, then you should
begin with 70 – 84 gms of high quality protein daily. If you have this amount 4 times a day,
then that is approximately 17-20gms per ‘meal’.

Protein Plan
To get you started, MyMT™ has selected natural (not processed) non-dairy foods supplying the
highest amounts of good quality proteins per serve. Nutrients in food differ between countries so
this may vary slightly from what is recorded here. Make 80% of your protein intake per week from
plant, fish and chicken (organic)…and if you are not vegetarian or vegan, then have red meat only
1-2 times per week for now. Also read the handouts about the type of carbohydrates and fats you
need to have on your plate during this, your personal Menopause Transformation!

Protein Type Measure/Weight Protein Serving
(gms)
Abalone 85 gms/ 3 ounces 17
Bacon 1 slice 8
Beans, Chickpeas ½ Cup 6
Beans, Black ½ Cup 8
Beans, Kidney ½ Cup 8
Beans, Lima ½ Cup 7
Beans, Mung ½ Cup 4
Beans, Pinto ½ Cup 8
Beans, Red Kidney ½ Cup 7
Beef, Lean (e.g. sirloin steak, grass 85gms/ 3 ounces (size of 22
fed) palm of hand)
Beef, ground mince patty 85gms/ 3 ounces (size of 20
palm of hand)
Beef & Bean Burrito 1 item (140 gms) 17
Butter, Almond 2 Tbsp 5
Butter, Peanut (chunky) 2 Tbsp 8
Chicken (lean, breast, meat only) 1 breast/85gms/ 3 26
ounces
Eggs (Scrambled or Omelette & 2 14
cooked in butter)
Falafel, patty 1 7
Fresh fish grilled (species varies) 85 gms 20