How do I know how much 4 ounces of protein is? Should I weigh it? And is that raw or cooked? The weights listed are raw food items, unless otherwise specified. Dr Arem recommends you purchase a food scale to use until you’re clear on the quantities you should eat. Usually you can easily see how many ounces of protein you’re purchasing by looking at the net weight on the label. If a package of four chicken breasts is sold with the net weight of 28 ounces, each piece is about 7 ounces. Typically, a chicken breast or a frozen fish fillet is 7 to 8 ounces, making the recommended serving of 4 ounces slightly larger than half a chicken breast.
The three main protein sources of the Thyrolife Protein Boost Diet are seafood (including fish), poultry and lean meat, and vegetarian sources such as legumes and gluten-free grains. For seafood, Dr. Arem recommends: Tilapia, mahi-mahi, catfish, flounder, haddock, Atlantic cod, bass, sole, wild salmon, trout, crab, shrimp, mollusks, herring, and sardines. For poultry and lean meat, he recommends: Beef liver, turkey, chicken (breast), veal, goat, and game meat. His favorite vegetarian and immune-system friendly proteins in the legume family include: lentils, fava beans, chickpeas, soy beans and soy derivatives (tofu, soy milk, tempeh), black beans, lima beans, navy beans, and other beans. In the vegetarian and immune-system friendly proteins in the gluten-free grains family include: Quinoa, brown rice, amaranth, teff, buckwheat, and oats.
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