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  > Weight Management > ShapeWorks > Enjoy Your Ideal Meal > Protein Food Chart  
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Know Your Body
Enjoy Your Ideal Meal:
Ideal Meal
Protein Snacks
Carbohydrates: A Rainbow of Foods
Making Sense of Carbohydrates
Your Meal Plan
Colorful Food Chart
Protein Food Chart
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7-Day Meal Plan - 1500 calories
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Protein Food Chart

Protein plays a pivotal role in weight loss. It helps you feel full, satisfied and energetic. Combined with a sensible fitness program, a protein-rich food plan, complete with healthy carbohydrates, can help you drop unwanted pounds.
Food Item Portion Calories   Protein (gm)
 Protein Foods
Egg Whites7 whites11525
Nonfat Cottage Cheese1 C3030
Formula 1 + Nonfat Milk + Protein Powder2 scoops Formula 1 + 1 C Nonfat Milk + 2 tbsp Protein Powder22029
Soy Canadian Bacon4 slices8021 (varies)
Soy Cereal1/2C14025 (varies)
Formula 1 + Soy Milk + Protein Powder2 scoops Formula 1 + 1 C Soy Milk + 2 tbsp Protein Powder22029
Turkey Breast3 oz (cooked wt.)13525
Chicken Breast3 oz (cooked wt.)14025
Lean Red Meat3 oz (cooked wt.)145-16025
Ocean-Caught Fish4 oz (cooked wt.)130-17025-31
Shrimp, Crab, Lobster4 oz (cooked wt.)1202224
Tuna4 oz, water pack14527
Scallops4 oz (cooked wt.)13525
Soy Hot Dog2 links11022 (varies)
Soy Ground Round3/4 C12024
Soy Burgers2 patties16026
Tofu, firm1/2 C18020 (varies)
 Herbalife Proteins
Formula 1 Nutritional Shake Mix2 scoops909
Formula 3 Personalized Protein Powder1 tbsp205
Protein Drink Mix2 scoops11015
Protein Beverage Mix1 packet7015
Soup Mix1 packet7015
Protein Bars1 bar15012
Roasted Soy Nuts1 packet11011
Cooked Beans1/2 C cooked115-1407
Brown Rice1/2 C, cooked1103
Lentils1/2 C, cooked1159
Whole-Grain Pasta1/2 C, cooked853
Shredded Wheat, bite size1 C1105
High-Fiber Bran Cereal1/2 C90-1204
Oatmeal1 C, cooked1306
Bread, Whole Grain1 slice1005
Bread, Sprouted Wheat1 slice804
Bread, Sprouted Multigrain1 slice603
Cheese, reduced fat1 oz50-802-5
 Taste Enhancers
Cheese, Parmesan3 tbsp805
Nuts1/2 oz80-1006-11
Olive Oil1 tbsp404
Olives10 large507
Pine Nuts, sesame seeds1 tbsp (40 nuts)504-7
Note:     1 tbsp =  15 ml
1/2 cup = 125 ml
3/4 cup = 175 ml
1 cup = 250 ml
1,1/2 cup = 375 ml
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