Restoring you at a home away from home

Muscle Builders

16 g of protein from healthy protein sources

½ cup (125 ml/ 75 grams) ALMONDS OR PEANUTS (+++)

1/3 cup (80 ml/ 45 grams) PUMPKIN OR SQUASH SEEDS (++)

4 tbsp (60 ml) PEANUT OR ALMOND BUTTER (+++)

1 cup (250 ml) LENTILS, CHICKPEAS, & ALL LEGUMES

60 grams LIGHT CHEESE 16-20% M.F. (+)

60 grams REGULAR CHEESE 30% M.F. (++)

½ cup (125 ml / 120 grams) 2% M.F.COTTAGE CHEESE

2 LARGE EGGS (+)

4 large egg (130 grams) EGG WHITES

125 grams FIRM TOFU

18 grams PROTEIN ISOLATE

½ can (60 grams) CANNED TUNA PACKED IN WATER

70 grams (0.070 kg) RAW CHICKEN OR TURKEY BREAST WITHOUT SKIN

80 grams (0.080 kg) RAW WHITE FISH

80 grams (0.080 kg) RAW FATTY FISH *salmon*sardines*mackerel*trout* (+)

90 grams (0.090 kg) RAW EXTRA LEAN GROUND BEEF (+)

70 grams RAW LEAN CUTS OF BEEF (+)

 

Fat legend

(+) 10 grams of fat
(++) 20 grams of fat
(+++) 30 grams of fat