PROTEIN QUOTAS
Getting all your daily protein can be a challenge.Using prepackaged protein foods in addition to shakes and food supplements powders can help you get in your baseline gram per pound of bodyweight each day.
If you're a 200-pound bodybuilder, here's the amount of some bodybuilding foods, in no particular order, that you dont have to consume to get 200 grams of protein if you were to depend on that one item for your daily requirement.
| FOOD | QUANTITY |
| Chicken breast | 30 oz |
| Turkey breast | 28 oz |
| Canned tuna | 30 oz |
| Fresh whitefish | 38 oz |
| Lean beef tenderloin | 34 oz |
| Lean hamburger (90%) | 34 oz |
| Cottage cheese (low fat) | 57 oz |
| Whole eggs | 33 large eggs |
| Nonfat milk | 200 oz |
| Whey protein powder | About 10 scoops |