If the thought of eating the above picutre makes you cringe, then you’ve come to the right place.

Ok, you’re tired of chicken breast, and you don’t want to hear about the different ways you can make it juicy, tasty, and oh so enjoyable. If you could have anything else BUT chicken breast, that would be great. Thanks Xenia. (I’ll be posting that blog once we select the winner of the Savage Transformation Challenge which just wrapped up!!)

I’ve created a cheat sheet for you guys. Below I am giving you the exact portion sizes of 20 different protein sources you can replace your chicken boobs with.

 

You don’t have to eat the same thing every day. The key to results is staying on track for the long haul. And if you’re not enjoying the food you’re eating, you’re not going to succeed. So Although there are ways to thoroughly enjoy chicken breast (or anything), I’m giving you guys alternatives. 

What you need to know:

Not all proteins are created equal. You can’t swap 4oz of chicken for 4oz of steak and stay within your calories/macros. You have to figure out HOW MUCH steak (or other substitution) comes close to the calories and macros of the chicken breast.

There’s a system of hierarchy when making things “fit your macros”.

#1 – Get the calories right – 4oz of chicken has 120 calories and 31g protein. 4oz of steak has 205.2 calories and 32.5g protein but it’s got more calories due to the higher fat content. So you’re going to want to reduce the portion size to fit your calories, or reduce the other fat in that meal to get the calories on point. 

#2 Get as close to the protein as possible. Often when making a food swap, you will throw your macro count off.  If you’re within 10-15% of your macros and 100% on point on calories at the end of the day, you’re going to be fine. (unless you’re in competition prep with me… your shit better be 100% on point.) Note: you want tp swap proteins for proteins. You can’t just swap 120 calories worth of chicken boobs for 120 calories of gummy bears. It doesn’t work that way. 

#3 – The other macros should be close too – But this is where people get flustered. –  What about foods that are a combination of macros like tofu or beans?  – Rule number 1- get your calories on point. You can make up for missing protein by adding it in else where. If your macros aren’t more than 15% off from plan i wouldn’t stress about it. But if it’s way off, you’re going to have to re-design that meal using macro counting. It’s not as scary as some of you make it out to be. I promise. I was counting macros when i was 15. Self taught. Thank you MyFitnessPal. You can log your meals in there, play with portion sizes and with a little tinkering, hit your macros head on and enjoy a relative freedom of food. 

Tip 1: If you’re just starting out, don’t stress yourself with trying to master your macros right off the bat. Just follow the chart below to swap your proteins. Once you’re comfortable, start playing with the portion size calculator and/or other macro tracking apps like MyFitnessPal.com. The best way to learn is to enter a meal into MFP

Tip 2: 

Try and get most of your foods from clean and unprocessed sources. The less a food is processed, the better it is for us. Micro nutrients are as, if not MORE important that our macronutrients. Food sends little messages to every cell in our body. Do you want that to be a message of love, health, gains, fat loss and clear mind?

Do you find this cheat sheet helpful? Let me know by sending me an email or DM if you think you’d benefit from a carb and fat version 🙂 <3

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