Page 43 - F15 Intermediate Booklet English

PROTEIN.

WOMEN + 130 - 150 Calories MEN + 170 - 200 Calories

TYPE SERVING SIZE
WOMEN MEN
FISH Halibut, tilapia, cod, tuna, swordfish 120 g 150 g
Salmon 90 g 120 g
TURKEY Turkey bacon 3 slices (130 calorie serving) 6 slices (170 calorie serving)
Turkey sausage 4 links (130 calorie serving) 5 links (170 calorie serving)
Ground turkey 120 g 150 g

Turkey meat 120 g 150 g
CHICKEN Chicken breast 120 g 150 g

Ground chicken 120 g 150 g
Deli meat 120 g 150 g
MUTTON 95% Lean ground mutton keema 90 g 120 g
Roast mutton meat 120 g 180 g
EGG Egg 1 whole + 3 whites 2 whole

Egg substitute 220 g 340 g
DAIRY Plain non fat yogurt or low sugar (under 10 g) yoghurt 1 cup 1½ cup

Low fat Cottage Cheese (paneer) 2 ⁄3 cup 7 ⁄8 cup
No-fat milk 290 ml 350 ml
Whey protein 1 scoop (125 calorie) 1½ scoops (110-125 calorie)
VEGETARIAN Lentils ½ cup (cooked) 3 ⁄4 cup (cooked)
Kidney beans 2 ⁄3 cup (cooked) 3 ⁄4 cup (cooked)
Forever Lite Ultra ® 1½ scoops 1½ scoops
Tofu 225 g 285 g

Peas (shelled) 3 ⁄4 cup 1 cup
Veggie burger 1 patty (125 calorie) 1½ patties (110-125 calories)

43