Raw weights VS cooked weight of protein foods
This guide may be helpful when purchasing and prepping protein choices for your meals. You could portion and season or freeze individual pieces of meat/seafood to be cooked as needed in your main meals.
Meat, fish and poultry shrink when cooked as they release moisture. We see this in the cooking juices released from meat and moisture being evaporated as steam. The raw weights listed in the tables below provide an approximate guide to how much the protein will weigh when cooked.
Phase 1
|
Protein Choice |
Raw Weight |
Yields a Cooked Weight |
|
Red meat (beef,lamb and pork) |
125g or 4.4oz |
100g or 3.5oz |
|
Chicken |
130g or 4.6oz |
100g or 3.5oz |
|
Fish |
155g or 5.4oz |
120g or 4.2oz |
|
Prawns/Squid |
155g or 5.4oz |
120g or 4.2oz |
Phase 2 & 3
|
Protein Choice |
Raw Weight |
Yields a Cooked Weight |
|
Red meat (beef,lamb and pork) |
125g or 4.4oz |
100g or 3.5oz |
|
Chicken |
155g or 5.4oz |
120g or 4.2oz |
|
Fish |
155g or 5.4oz |
120g or 4.2oz |
|
Prawns/Squid |
180g or 6.3oz |
140g or 4.9oz |
If you were looking at including chicken 5 times a week - then 130g raw chicken x 5 = 650g chicken breast to purchase.
In the Transform Meal Builder we have used a standard Australian Metric Tablespoon as a guide for measuring healthy fats like olive oil.
Australian Tablespoon = 20ml (0.68 fl oz)
USA, NZ and UK Tablespoon = 15ml (0.5 fl oz)
Author
Liz Borgo
Accredited Practising Dietitian and Nutritionist
@lizthedietitian
Unlock the most empowered version of yourself
Whether you’re in your living room, the local park, your best friend’s house, or anywhere else in the world, FITAZFK will be your home for health, fitness, and creating positive change in your life. As well as vastly improving your physical wellbeing, you’ll develop a healthier mindset and new habits that support the new, empowered you.
This is for you if you have not completed transform before or you are currently training less than twice a week
This is for you if you have done transform before or you're currently training more than twice a week
This is for you if you have done transform 1 & 2 before or you're currently training more than three times a week
