Protein Substitutions for Bodybuilders

THE 21 BEST PROTEIN SUBSTITUTIONS FOR BODYBUILDERS

Getting in enough protein on a bodybuilding diet is easier than you think. IFBB Pro Fouad Abiad shares his favorite sources of protein and gives you examples of how to substitute each to keep your diet from getting boring.

All foods below are based on cooked weights and measured in grams.

 

RED MEAT CALS PROTEIN CARBS FATS
4 oz Flank Steak 218 31 0 9
4 oz Ground Beef (85%) 289 31 0 17

 

POULTRY CALS PROTEIN CARBS FATS
4 oz Chicken Breast 186 35 0 4
4 oz Chicken Thigh 236 29 0 12
4 oz Turkey Breast 152 34 0 1
4 oz Turkey Dark Meat 183 33 0 5
4 oz Ground Chicken 229 24 0 15

 

PORK CALS PROTEIN CARBS FATS
4 oz Pork Tenderloin 185 32 0 5
4 oz Ground Pork (79%) 335 29 0 24

 

FISH CALS PROTEIN CARBS FATS
4 oz Cod 119 26 0 1
4 oz Salmon 233 25 0 14
1 can Tuna 191 42 0 1

 

DAIRY CALS PROTEIN CARBS FATS
1 cup Egg Whites 126 27 2 0.4
2 Whole Eggs 155 13 1 11
1 scoop Whey Isolate 120 23 2 1.5
4 oz Greek Yogurt (0%) 67 12 5 0
1 cup Milk (2%) 122 8 12 5
4 oz Cheddar Cheese 455 28 0 37

 

MISCS CALS PROTEIN CARBS FATS
1 oz (approx. 23) Raw Almonds 164 6 6 14
4 oz Tofu (regular) 86 9 2 5
4 oz Spirulina 29 7 3 0.4

 

Quick Protein Substitutions Guide

  • Flank → Chicken Dark Meat
  • Ground Beef → Chicken Dark Meat → Ground Pork
  • Chicken Breast → Turkey Breast → Turkey Dark Meat → Pork Tenderloin
  • Cod → Tuna → Whey Protein → Egg Whites