Live Well Update: How to measure protein

Hey guys! Hope everyone is off to a good start for the Live Well Challenge! We’ve already had some questions about measuring protein and how to get enough to meat your daily goals. So here’s our answer!

If you have a food scale, this is really simple. Put your meat on the scale, weigh it, and calculate the grams. This is made even easier if you download an app like MyFitnessPal to do the math for you.

But, if you don’t have a food scale, don’t panic. You don’t need one! My go-to method for ‘measuring’ my food is with my hands. A typical serving size of meat (3-4 oz) is equal to the size of your palm.

Most women should eat one palm size serving of meat per meal to equal roughly 30 grams of protein.

Most men should eat two palm size serving of meat per meal to equal roughly 60 grams of protein.

There are about 30 grams of protein per serving of meat. So, for example, if you’re trying to eat 100 grams of protein per day you should aim to eat three palm-size servings of meat per day (that would be 90 grams) plus a 10 gram protein bar or protein shake (that makes 100 grams!).

It’s important to each quality protein from a variety of sources. Don’t forget to fill the rest of your plate with a lot of colorful vegetables and healthy grains. We like this example of a well-rounded meal (note how all areas of the plate can be measured with your hand):

Image from Precision Nutrition

Keep asking questions! We want everyone on this challenge to feel confident and develop habits that last for life.

#kilotrained #livewell