Reposts: Cheat Sheet and Letter
About once every 8-12 mos I post this...and figured with newer members on the bench I'd throw it out there again.
**Please read your nutritional labels!** The "protein cheat sheet is a "guide" only for quick references. Each product may vary, and I did NOT compose it myself, so things may be slightly off. Also keep in mind that fat gms are not listed, so you have to watch that.
Dear High Carb, High fat, High Cal food,
I want to first say that I realize you have been the one who has ALWAYS been there for me. No matter what I am going through, I have been able to find you.
In times of sadness, you were there for me. You consoled my tears and gently caressed my body with your sugar and cream, or salt and crunchy texture. You made me feel happy. In times of celebration, I would share you with others, celebrating your tastes and textures. Nothing says congratulations more than a vanilla cake and chocolate mousse topped with pounds of butter cream icing. When I was angry, you allowed me to not speak my mind, and rather hide from others while you were the only thing that understood my troubled mind.
And in the darkness of night, your neon signs of “open 24 hours" called to me when no one else was looking.
I understand now, though, that this was a horrendously bad relationship. You were abusive and manipulative towards me. I have decided that I no longer need your company. You WILL be the death of me if I continue to lean on you – and I want to LIVE.
I understand that after 26 years, nobody expects me to turn away from you completely. To many other times I have tried to kick you out – only to let you back in later that day, week, month, or year. Every tear of sadness I cried was ultimately related to you.I am strong, I am powerful, and I DESERVE a better life.
I pray there will not be others who fall under your power…but sadly I know you will find another victim soon enough. Understand, all of your relationships will ultimately end up in a lose/lose situation. The person that you attach yourself to will lose their health, their relationships, their clothes. And you will lose them too. Be it from health related problems, or standing up for themselves, one day, you will be left alone on the shelves of the super mart, looking for that next victim.
Do not expect me to look back with fond memories, or give your brightly colored bags a second glance from here on in. My life is full of better foods. Foods that give me energy and fulfillness for more than a simple hour. I have already replaced you with yogurt and protein shakes, fruits and veggies, and grilled chicken breasts. AND I LOVE THEM. Our bond is strong now, and will be stronger still with each and every day.
I loved you, and I grieved over this decision. Ultimately, however, this is MY body and you will NOT be permitted to destroy it any further.
I appreciate the time we had – but look forward to my new and promising life without self doubt, depression, and addiction looming over my head.
Your once upon a time lover, Pam
**Please read your nutritional labels!** The "protein cheat sheet is a "guide" only for quick references. Each product may vary, and I did NOT compose it myself, so things may be slightly off. Also keep in mind that fat gms are not listed, so you have to watch that.
Beef
- Hamburger patty, 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams
- Most cuts of beef – 7 grams of protein per ounce
Chicken
- Chicken breast, 3.5 oz - 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 4 oz – 35 grams
Fish
- Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can - 40 grams of protein
Pork
- Pork chop, average - 22 grams protein
- Pork loin or tenderloin, 4 oz – 29 grams
- Ham, 3 oz serving – 19 grams
- Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
- Bacon, 1 slice – 3 grams
- Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
- Egg, large - 6 grams protein
- Milk, 1 cup - 8 grams
- Cottage cheese, ½ cup - 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup - 6 -10 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Soy beans, ½ cup cooked – 14 grams protein
- Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
- Peanut butter, 2 Tablespoons - 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 19 grams
- Flax seeds – ¼ cup – 8 grams
Dear High Carb, High fat, High Cal food,
I want to first say that I realize you have been the one who has ALWAYS been there for me. No matter what I am going through, I have been able to find you.
In times of sadness, you were there for me. You consoled my tears and gently caressed my body with your sugar and cream, or salt and crunchy texture. You made me feel happy. In times of celebration, I would share you with others, celebrating your tastes and textures. Nothing says congratulations more than a vanilla cake and chocolate mousse topped with pounds of butter cream icing. When I was angry, you allowed me to not speak my mind, and rather hide from others while you were the only thing that understood my troubled mind.
And in the darkness of night, your neon signs of “open 24 hours" called to me when no one else was looking.
I understand now, though, that this was a horrendously bad relationship. You were abusive and manipulative towards me. I have decided that I no longer need your company. You WILL be the death of me if I continue to lean on you – and I want to LIVE.
I understand that after 26 years, nobody expects me to turn away from you completely. To many other times I have tried to kick you out – only to let you back in later that day, week, month, or year. Every tear of sadness I cried was ultimately related to you.I am strong, I am powerful, and I DESERVE a better life.
I pray there will not be others who fall under your power…but sadly I know you will find another victim soon enough. Understand, all of your relationships will ultimately end up in a lose/lose situation. The person that you attach yourself to will lose their health, their relationships, their clothes. And you will lose them too. Be it from health related problems, or standing up for themselves, one day, you will be left alone on the shelves of the super mart, looking for that next victim.
Do not expect me to look back with fond memories, or give your brightly colored bags a second glance from here on in. My life is full of better foods. Foods that give me energy and fulfillness for more than a simple hour. I have already replaced you with yogurt and protein shakes, fruits and veggies, and grilled chicken breasts. AND I LOVE THEM. Our bond is strong now, and will be stronger still with each and every day.
I loved you, and I grieved over this decision. Ultimately, however, this is MY body and you will NOT be permitted to destroy it any further.
I appreciate the time we had – but look forward to my new and promising life without self doubt, depression, and addiction looming over my head.
Your once upon a time lover, Pam
Instead of complaining that the rosebush has thorns, be happy that the thorn bush has roses. 
This list is Great! I am hoping to have surgery in the Spring, so I will copy it and print it out for reference. I wanted to add Turkey cutlets as a high protein food, too.
25 grams of Protein
.5 grams of fat
Who makes them: Shady Brook
Where to buy them: Giant. sometimes Weis'--but not often
They come 4 to a pack. The packaging is shrinkwrapped, so you can use now or put in the freezer for later,
I have marinated them and than put them on the Weber Grill outside or Foreman Grill inside---if you close your eyes--they taste like steak!!
I have put stuffing on the top and baked them in the oven.
Really Really good and different than chicken
25 grams of Protein
.5 grams of fat
Who makes them: Shady Brook
Where to buy them: Giant. sometimes Weis'--but not often
They come 4 to a pack. The packaging is shrinkwrapped, so you can use now or put in the freezer for later,
I have marinated them and than put them on the Weber Grill outside or Foreman Grill inside---if you close your eyes--they taste like steak!!
I have put stuffing on the top and baked them in the oven.
Really Really good and different than chicken
Ann 
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