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I'm not talking about the cost of protein (although that's certainly a factor) but rather how to determine what nutrition value you should put on a piece of meat.

First, always cook the meat first before you portion it out. It's more sanitary plus you can make sure you are getting enough protein and less variability that way.

Second, weigh it out. Get that food scale and make sure your portions are accurate. I like to put individual portions into a container or bag and freeze them to save time later and make them portable.

Next, find a value on your food log and stick with it. I personally use an ounce for the unit of measure and for my chicken I use 5.5g protein per oz, for 93/7 ground beef I use 5.8g per oz. It's not so important what yours is exactly, but find a value and stick to it.

Finally, adjust accordingly. I often will use 4oz for my protein servings, then make up the difference with a little bit of protein powder, which I can break down into easily measurable weighted grams to fill in the gaps.

Last thing is to not forget the fat when it comes to your whole food protein sources. They sometimes are higher (beef/pork/salmon) so that needs to be factored in as well.

Double bonus if you can find that protein on sale and stock up the freezer!


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