How much cooked protein to eat

juneworldcup · August 2019

Help! I am trying the macro thingie for the first time and wanted to know this - to consume 100gms of protein, how many gms of grilled chicken should I eat in my salad?

gallicinvasion · August 2019

Why not spread out your protein intake throughout the day? 100g of chicken has approx. 30 g of protein so you’d have to have more than 300 g of chicken. No fun to eat in one sitting, in my opinion.

If you have eggs for breakfast, Greek yogurt or turkey jerky for a snack, meatballs for lunch, and a grilled chicken salad for dinner, to me that’s a more exciting way to get your days protein than one huge helping of grilled chicken breast.

NovusDies · August 2019

The answer is 12 ounces.

kimny72 · August 2019

juneworldcup wrote: »

Help! I am trying the macro thingie for the first time and wanted to know this - to consume 100gms of protein, how many gms of grilled chicken should I eat in my salad?

I find pre-logging can really help get macros lined up. I log the amount I would typically eat, see how it makes my day look, and increase or decrease portion sizes and swap menu items to get the numbers to look right.

Getting 100g of protein JUST from chicken on a salad will be A LOT of chicken. I try to focus on getting at least 25g in each meal and then add on if I can. Stuff like chicken, canned tuna, eggs, greek yogurt, lentils, tofu, shrimp, salmon, protein powder, milk.

Also keep in mind you don't have to be perfect! If you have typically been eating more like 70g, you can inch up your total week by week to get used to it.

lemurcat2 · August 2019

You've gotten good advice. The answer is about 350 g if you mean boneless, skinless breast, and weigh cooked breast. More like 440 g if you weigh raw. That's a LOT of chicken, and it's not like you won't be eating other sources of protein.

Easiest thing to do would be to log a day, including what you'd consider a normal amount of chicken, and then see where your protein numbers fall. If they are low, think about adding more chicken or, likely, more protein to other meals. When I was first logging and thinking about protein, I tried to get about 30 g per meal (I don't snack so get it only in meals). If breakfast or lunch were a little lower than that no biggie, as dinner was always higher. (My goal was 90 g, but I'd often be over 100 or more.)

How much cooked protein to eat

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