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, including whole food sources and the best protein powder, 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 Grass Fed 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