EXAMPLE - ONE DAY (preferably all-raw or almost-all-raw) :
non-vegetarian example
Breakfast - 4 cups of green lettuce- juiced/blended = 4 g protein
2 eggs - 12 grams protein
TOTAL: 16
Lunch - 4 cups mixed salad = 8 grams protein
1 oz cheese = 9 grams protein
TOTAL: 13
Snack - 2 cups watermelon = 2 grams (incomplete) protein
TOTAL: 2
Dinner - 6 oz salmon (1.7 hg) = 42 grams protein
3 cups of vegetables/salad = 6 grams protein
TOTAL: 48
SUM TOTAL = 77 grams complete protein + 2 grams incomplete.
(54-63 from animals)
CONCLUSION: 79 grams ---- ok for 70 kg person, physically active
|
carbs
4
2
8
11
22
0
6
53
grams
|
raw vegetarian example
Breakfast - 4 cups of green lettuce- juiced = 4 g protein
2 oranges (2 cups) = 4 grams (incomplete) protein
1/2 cup of walnuts = 9 grams (incomplete) protein
TOTAL: 17
Lunch - 4 cups mixed salad = 8 grams protein
1/2 cup of walnuts = 9 grams (incomplete) protein
TOTAL: 17
Snack - 3 cups watermelon = 3 grams (incomplete) protein
TOTAL: 3
Dinner - 2 eggs = 12 grams protein
3 cups of vegetables/salad = 6 grams protein
3 oz cheese = 24 grams protein
TOTAL: 42
SUM TOTAL = 54 grams complete protein + 25 grams incomplete.
(36 from animals)
CONCLUSION: 79 grams
|
carbs
4
42
11
8
11
33
2
6
3
120
grams
|
NOTE: One cup = 0.24 liter, One oz = 28.4 grams
That was only the first step.
2. Next, we need to calculate the carbohydrates - to see that there is not too much sugar!!
3. Then, we need to calculate the fats - to see that there are enough essential (good) fats, and not too much bad fats!!
4. Next we should also look at calories (for energy).
|
We'll stop here.
Go to www.nutritiondata.com to make your own calculations.
MACRONUTRIENT CHART
| item |
protein (g) |
fat (g) |
carbs (g) |
|
fiber (% of carbs) |
|
calories |
| ALMONDS, SLIVERED 1 CUP (2.4 dl) |
27 |
70 |
28 |
|
|
|
795 |
| FILBERTS, (HAZELNUTS) CHOPPED 1 CUP (2.4 dl) |
15 |
72 |
18 |
|
|
|
725 |
| WALNUTS, ENGLISH, PIECES 1 CUP (2.4 dl) |
17 |
74 |
22 |
|
|
|
770 |
| PECANS, HALVES 1 CUP (2.4 dl) |
8 |
73 |
20 |
|
|
|
720 |
| PINE NUTS, 1 OZ (28g) |
3 |
17 |
5 |
|
|
|
160 |
| |
|
|
|
|
|
|
|
| FLOUNDER OR SOLE, BAKED,W/OFAT, 3 OZ (85g) |
17 |
1 |
0 |
|
|
|
80 |
| SALMON, BAKED, RED 3 OZ (85g) |
21 |
5 |
0 |
|
|
|
140 |
| CLAMS, RAW 3 OZ (85g) |
11 |
1 |
2 |
|
|
|
65 |
| OYSTERS, RAW, 1 CUP (2.4 dl) |
20 |
4 |
8 |
|
|
|
160 |
| |
|
|
|
|
|
|
|
| GROUND BEEF, BROILED, REGULAR 3 OZ (85g) |
20 |
18 |
0 |
|
|
|
245 |
| LAMB, LEG, ROASTED, LEAN 2.6 OZ (74g) |
20 |
6 |
0 |
|
|
|
140 |
| PORK FRESH RIB, ROASTED, LEAN 2.5 OZ (72g) |
20 |
10 |
0 |
|
|
|
175 |
| |
|
|
|
|
|
|
|
| SOUR CREAM, 1 CUP (2.4 dl) |
7 |
48 |
10 |
|
|
|
495 |
| MILK, WHOLE, 3.3% FAT, 1 CUP (2.4 dl) |
8 |
8 |
11 |
|
|
|
150 |
| SWISS CHEESE 1 OZ (28g) |
8 |
8 |
1 |
|
|
|
105 |
| BUTTER, UNSALTED, 1/2 CUP |
1 |
92 |
0 |
|
|
|
810 |
| |
|
|
|
|
|
|
|
| EGGS, RAW, WHOLE, 1 EGG (2 OZ, 56g) |
6 |
5 |
1 |
|
|
|
75 |
| EGGS, RAW, 1 YOLK |
3 |
5 |
0 |
|
|
|
60 |
| |
|
|
|
|
|
|
|
| ALFALFA SEEDS, SPROUTED, RAW, 1 CUP (2.4 dl) |
1 |
0 |
1 |
|
66% |
|
10 |
| LETTUCE, CRISPHEAD, RAW,PIECES, 1 CUP (2.4 dl) |
1 |
0 |
1 |
|
60% |
|
5 |
| ENDIVE, CURLY, RAW, 1 CUP (2.4 dl) |
1 |
0 |
2 |
|
85% |
|
10 |
| SPINACH, RAW, 1 CUP (2.4 dl) |
2 |
0 |
2 |
|
80% |
|
10 |
| CELERY, PASCAL TYPE, RAW PIECES, 1 CUP (2.4 dl) |
1 |
0 |
4 |
|
47% |
|
20 |
| CABBAGE, COMMON, RAW, 1 CUP (2.4 dl) |
1 |
0 |
4 |
|
42% |
|
15 |
| CABBAGE, RED, RAW, 1 CUP (2.4 dl) |
1 |
0 |
4 |
|
35% |
|
20 |
| CABBAGE, SAVOY, RAW, 1 CUP (2.4 dl) |
1 |
0 |
4 |
|
38% |
|
20 |
| PEPPERS, SWEET, RAW, GREEN, 1 PEPPER |
1 |
0 |
4 |
|
28% |
|
20 |
| CUCUMBER, W/ PEEL, 6 SLICES |
0 |
0 |
1 |
|
30% |
|
5 |
| CAULIFLOWER, RAW, 1 CUP (2.4 dl) |
2 |
0 |
5 |
|
53% |
|
25 |
| CARROTS, RAW, GRATED, 1 CUP (2.4 dl) |
1 |
0 |
11 |
|
32% |
|
45 |
| SEAWEED, KELP, RAW, 1 OZ (28g) |
0 |
0 |
3 |
|
11% |
|
10 |
| MUSHROOMS, RAW, 1 CUP (2.4 dl) |
1 |
0 |
3 |
|
25% |
|
20 |
| |
|
|
|
|
|
|
|
| AVOCADOS, FLORIDA, 1 AVOCADO |
5 |
27 |
27 |
|
|
|
340 |
| |
|
|
|
|
|
|
|
| ORANGES, RAW, SECTIONS 1 CUP (2.4 dl) |
2 |
0 |
21 |
|
20% |
|
85 |
| BLACKBERRIES, RAW 1 CUP (2.4 dl) |
1 |
1 |
18 |
|
30% |
|
75 |
| PINEAPPLE, RAW, DICED 1 CUP (2.4 dl) |
1 |
1 |
19 |
|
10% |
|
75 |
| WATERMELON, RAW, DICED 1 CUP (2.4 dl) |
1 |
1 |
11 |
|
7% |
|
50 |
| STRAWBERRIES, RAW 1 CUP (2.4 dl) |
1 |
1 |
10 |
|
30% |
|
45 |
| RASPBERRIES, RAW 1 CUP (2.4 dl) |
1 |
1 |
14 |
|
55% |
|
60 |
| BLUEBERRIES, RAW 1 CUP (2.4 dl) |
1 |
1 |
20 |
|
20% |
|
80 |
| APPLES, RAW, PEELED, SLICED 1 CUP (2.4 dl) |
0 |
0 |
16 |
|
15% |
|
65 |
| PEACHES, RAW, SLICED 1 CUP (2.4 dl) |
1 |
0 |
19 |
|
18% |
|
75 |
| PAPAYAS, RAW 1 CUP (2.4 dl) |
1 |
0 |
17 |
|
18% |
|
65 |
| DATES, CHOPPED 1 CUP (2.4 dl) |
4 |
1 |
131 |
|
10% |
|
490 |
| |
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
| LENTILS, DRY, COOKED 1 CUP (2.4 dl) |
16 |
1 |
38 |
|
|
|
215 |
| PEAS, SPLIT, DRY, COOKED 1 CUP (2.4 dl) |
16 |
1 |
42 |
|
|
|
230 |
| SOYBEANS, DRY, COOKED, DRAINED, 1 CUP (2.4 dl) |
20 |
10 |
19 |
|
|
|
235 |
| RICE, BROWN, COOKED 1 CUP (2.4 dl) |
5 |
1 |
50 |
|
|
|
230 |
| RICE, WHITE, COOKED 1 CUP (2.4 dl) |
4 |
0 |
50 |
|
|
|
225 |
| |
|
|
|
|
|
|
|
| BROCCOLI, COOKED FROM RAW, 1 CUP |
5 |
0 |
9 |
|
|
|
45 |
| BRUSSELS SPROUTS, COOKED FROM RAW, 1 CUP |
4 |
1 |
13 |
|
|
|
60 |
| CAULIFLOWER, COOKED FROM RAW, 1 CUP |
2 |
0 |
6 |
|
|
|
30 |
(chart from www.caloriecountercharts.com/chart3a.htm)
See e.g. www.nutritiondata.com for calculating complete proteins (complete amino acids), and many other nutrients.
Back to Dr. Shelton's How Much Protein?
|
