I dont knowif anyone could help please, but suppose i am tryin to get around 120-140 grams of protein a day. taking out my protein shakes aside how much would you say 1 chicken breast, 1 fairly big piece of steamed fish, 2 eggs. All this on top of 7-8portions of veg and fruit, wholegrains such as beans and brown-rice, oatbran. how much protien do you think this would give you?

Try starting a food log with Fitday.com or other like program/website. This will tell you exactly what your diet is breaking down into as well as allow you to edit those choices to see how they affect what you eat.

You need to learn how to manipulate your diet on your own so that you can make intelligent choices when out and about, as protein shakes or pre-cooked meal aren't always at arms length, no matter how hard you try to make that work, it's just not always practical or possible.

-R

I would say that a 4oz chicken breast, 8oz salmon and 2 eggs would come out to roughly 100g

Jason

I make that 80g if the weights are uncooked, probably closer to 100 for coooked weights.

Not meaning to nit-pick or anything.

Try using:

http://www.nal.usda.gov