Lunch 1
Chicken is often the go-to muscle food for many, but turkey deserves some of that attention too. 3.5 ounces of turkey will deliver nearly the same amount of protein as 3.5 ounces of chicken. “Each ounce of animal protein provides about 7g of protein. Therefore, eating a 4-ounce portion of animal protein will give you 28g of protein,” says Zuckerbrot. Pair it with an apple for some added fiber to help fill you up even more.
Try it: 3.5 oz of turkey breast (28 grams) rollups with an apple = 28 grams of protein
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