~~~~~~Randy Pausch~~~~~~

The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough.

Consistent practice equals consistent progress.

~~~~~~~~~~~~~~~~~~~~~~~

Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start.

~~~~~~~~~~~~~~~~~~~~~~~

Wednesday, February 13, 2008

Protein Sources

Plant-Based Sources

Protein Content (g)

Tempeh (4 oz.)

17-21

Tofu, firm (½ cup)

10

Soymilk, plain (8 oz.)

10

Soybeans, black, cooked (½ cup)

14

Soybeans, green, cooked (½ cup)

11

Peanut butter, chunky (2 TBSP)

8

Kidney beans, cooked (½ cup)

8

Black beans, cooked (½ cup)

8

Chick-peas, cooked (½ cup)

8

Hummus (¼ cup)

5

Refried beans, cooked (½ cup)

8

Pinto beans, cooked (½ cup)

7

Lima beans, cooked (½ cup)

5

Peanuts (½ cup)

19

Almonds (½ cup)

15

Pine Nuts (½ cup)

15

Cashews (½ cup)

10

Sunflower Seeds (½ cup)

13

Walnuts (½ cup)

10

Flax Seeds, ground (2 TBSP)

4

Wheat Germ (2 TBSP)

4

Whole Wheat bread (1 oz. Slice)

3

Oatmeal, instant, cooked (1 cup)

6

Broccoli (1 cup)

5

Corn (1 cup)

5

Rice, white (1 cup)

2.5

Rice, brown (1 cup)

4.5

Pasta, cooked (1 cup)

6.5


Animal-Based Sources

Protein Content (g)

Chicken, boneless, cooked (3 oz.)

27

Turkey, roasted (3 oz.)

25

Ground Turkey, cooked (3 oz.)

23

Roast Beef, lean, cooked (3 oz.)

24

Ground Beef, lean, cooked (3 oz.)

24

Beef Sirloin, cooked (3 oz.)

24

Pork, roast, trimmed (3 oz.)

25

Ham, cooked (3 oz.)

21

Tuna, canned in water (3 oz.)

23

Tuna, fresh, cooked (3 oz.)

26

Yogurt, low-fat, plain (8 oz.)

12

Frozen Yogurt (½ cup)

2.5

Milk (8 oz.)

8

Cheese (1 oz.)

7

Cream Cheese (2 TBSP)

4

Egg (1 medium)

6

Egg White (1)

3.5

Egg Substitute (¼ cup)

6

Cottage Cheese ( ½ cup)

14

Cod, cooked (3 oz.)

20

Salmon (3 oz.)

22

Shrimp, boiled (3 oz.)

21

Lobster, baked or broiled (3 oz.)

17

Ice Milk, soft-serve (1 cup)

10

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