Hope this helps, this list tells you how much Protein are in various food items:

Shortcut: An ounce of meat or fish has approximately 7 grams of protein.

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

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

A great site is "the world according to eggface" just google it and you'll find it! She's got soft food ideas and Protein ice cream recipes.

That is a wonderful site. I ran across that before I had my surgery. I went back to it earlier this week to get some new pureed ideas. I have the pot roast that she has listed on their in my crock pot as I type this I'll let you all know how it comes out. The nice thing about that recipie is that you can blend what you need, or mush it if you are at that stage and then serve it unblended to your family if you need to cook for a family. You can then add the sides that you want them to have with it and it works for the whole family. There is a huge list of smoothies on that site as well.

4Alongerlife- I've checked out her site and it's really neat... I actually have bigger plans once I start my journey, thank for the inspiration !! I really want to open a place to serve WLS patients. Kinda of like a grab and go for us... But small, healthy, and tasty and of course made from scratch.

That sounds incredible! Then you could franchise, and set up shops across the states from people you get right here. I'm in Michigan so you either have to move here or have someone else start here so I can enjoy your cooking!

???? of course! Thanks for the encouragement !!

Thanks Joni ! God willing it will all work out! ????