Last week we discussed how much protein was necessary to maintain, lose weight, and to build muscles. Let’s dive further into that conversation and match those grams to food intake.
Today for lunch I brought a peanut butter and jelly. I’m a terrible cook but can make a mean pb&j. So, first let’s think in pb&j’s. I’m a Reduced Fat Skippy Peanut Butter girl. I appreciate the color of the lid and the name Skippy, so automatically it tastes better than Jif. The serving size is 2 tablespoons and that gets me 7 grams of protein. For the J part I go “rustic” and select Jam. Unfortunately, Smucker’s Strawberry Jam has 0 grams of protein per serving. I put it on a low calorie bread, Village Hearth Light Italian. For two pieces of bread I get 5 grams of protein. Thus, my sandwich totals 12 grams of protein.
To maintain my body composition I would need to eat 3 and a half of a diagonal slice. (.36 x 106 = 38.16, yes I’m the size of a 3rd grader) A 140 pound person would have to eat 4 and a half of a diagonal slice. (.36 x 140 = 50.4 grams)
To lose weight while being active I would need to eat 4 to 6 sandwiches. (.45 – 0.68 x 106 = 47.7 – 72.08, no I’m not trying to lose weight mom) A 140 pound person would have to eat 5 and a half of a diagonal to 8 sandwiches. (.45 – 0.68 x 140 = 63 – 95.2 grams)
To gain muscle while being active I would need to eat 5 and a half of a diagonal to almost 10 sandwiches. (.6 – 1.1 x 106 = 63.6 -116.6 grams) A 140 pound person would have to eat 7 to almost 13 sandwiches. (.6 – 1.1 x 140 = 84 – 154 grams)