One Scoop of Boku Super Protein = 4 eggs!

Beef

• Hamburger patty, 4 oz – 28 grams protein

• Filet Steak (100g or 3.5 oz) – 30 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 – 8 grams

• Flax seeds – ¼ cup – 8 grams

Any BōKU® fans or fitness enthusiasts in the Ojai, CA area are welcome to come to our own Boot Camp to work out with us!

Our fitness Boot Camp takes place at Soule Park from 8-9am Monday through Friday. Be prepared to work and sweat while gaining strength and endurance and having a great time!

Mike Adams was a guest of BōKU® Boot Camp during his recent California visit and called it:
“An amazingly fun way to get some good exercise as you start your day.”

This recipe makes for a very tasty and refreshing salad and dressing.

Yield: 1 cup

Ingredients:

• 3 tablespoons balsamic vinegar
• 1 teaspoon raw honey
• 1 teaspoon Dijon mustard
• 1 scoop Boku
• ¾ cup extra virgin olive oil
• Sea salt and black pepper to taste

Directions:

In a bowl, whisk together the balsamic vinegar, honey Dijon, Boku and a pinch of salt. Let rest 5 minutes to full hydrate the Boku. Slowly whisk in the olive oil until completely emulsified. Correct seasoning.

Recipe & photo by Heidi Robb