The 10:1 Ratio With Foods

If you are trying to eat healthy to lose weight, there are three things you’ll want to focus on:

1. Increase protein

2. Limit calories

3. Eat unprocessed food

When I started studying the foods that accomplish these three things, I noticed a pattern. Something I call the 10:1 ratio.

When I say the 10:1 ratio, I’m referring to the ratio between calories and protein.

10 calories per 1 gram of protein

The idea is to start filling your plate with foods at or less than the 10:1 ratio. For example:

• Salmon is about 9 calories per 1 gram of protein.
• Fettuccini Alfredo is about 42 calories per 1 gram of protein.

Here are 15 foods that are at or better than the 10:1 ratio. Find ways to make these the main parts of your plate:

1. Tuna ➡️ 4:1

2. Cod ➡️ 4:1

3. Halibut ➡️ 5:1

4. Turkey breast ➡️ 5:1

5. Tilapia ➡️ 5:1

6. Shrimp ➡️ 6:1

7. Ham ➡️ 6:1

8. Greek Yogurt (plain) ➡️ 6:1

9. Chicken breast ➡️ 7:1

10. Pork loin ➡️ 7:1

11. Cottage cheese ➡️ 9:1

12. Salmon ➡️ 9:1

13. Ground turkey ➡️ 10:1

14. Ground beef ➡️ 10:1

15. Ribeye steak ➡️ 10:1

Some honorable mentions: Eggs (11:1), Beef Jerky (11:1), Lentils (12:1), Bacon (13:1)

Pair these with a side of vegetables or fruit, and you have got yourself an amazing plate.

P.S. Our God gave us all these things to eat! (1 Timothy 4:3-4)

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