How do you usually track your meat into My Fitness Pal or whatever application you use to track your food? Do you type in Ground Turkey and go with 4 ounces, and dish out your cooked ground turkey into your bowl until it says 4 oz? Or do you find a “Cooked Ground Turkey” and put in whatever ounce you want that way?
I hate to tell you this, but if you’re wanting to be as accurate as you can possibly be with your tracking – this isn’t the way to go about weighing or tracking your meat.
Let’s Get Technical
As you are cooking your meat, the weight of it all is actually decreasing as the moisture is cooked out of it. Plus, most of the entries in My Fitness Pal, or on packaging of meat is the RAW measurement of it. With that said, if you’re putting in 4 oz of ground turkey to your meal in MFP, you’re actually saying you measured it raw (most of the time). If you go ahead and put in 4 ounces of cooked turkey you’re actually getting a lot more turkey than you put into your tracking app. I hope this is making sense!
Let me help you figure out how you should go about weighing out your meat, and how to track it properly!
How to Weigh / Track Meat
I always start by weighing out my raw meat. I put my pan on my scale, and then I turn it on so the scale reads ZERO. I then put my meat into the pot and I always write that number down first.
Once I have the RAW WEIGHT down in grams (which was 1519g), I start cooking! While that is cooking away I start preparing my little note pad with how I’ll calculate the cooked serving size!
I go by what the packaging says usually, or what MFP says one serving size is. For me, this Butterball Ground Turkey had a serving size of 113g for one serving of turkey. I now take my starting weight of raw turkey (1519g), and divide that by 113g, to find out how many servings I am actually cooking all together. Which turned out to be 13 servings total! (see below)
Once the meat is all done cooking, I put a container on my scale and turned it on so it read ZERO again. I put all of my cooked meat into that container and wrote down how many grams my cooked turkey weighed (1258g).
Once I know my cooked weight, I now divide that number by how many serving sizes I am cooked (which was 13 servings). Doing this is going to tell me my new serving size to use with my cooked meat!
My new serving size for my COOKED meat is 97g of cooked meat. That is one whole serving of my turkey. So what once was 113g Raw, is now 97g cooked.
When I go ahead and enter it into MFP when I am going to have it for a meal, I actually leave the raw measurement in! I scan my label and it comes up with Butterball Ground Turkey, one serving as 113g.
However, when I go to make my dish, all I measure out is that 97g of COOKED ground turkey. You do not want to weigh out 113g of your cooked meat, or else you’ll be getting way more fats and protein than you want.
If I want to have 1.5 servings of cooked ground turkey, I simply change my MFP “Number of Servings” to 1.5. Then I just multiply 97g by 1.5 and put 146g of cooked meat into my dish.
I keep that little sticky note on the side of my fridge so I don’t forget my new serving size, and every time I want to have some cooked ground turkey I can reference that and I know the exact amount to measure!
It is as SIMPLE as that! I hope that didn’t confuse you, but when you’re wanting to get detailed and be super accurate with your macros this is the way! Measure before, and after and a little bit of simple math in between. 🙂
I hope this helped at least one person! Let me know if you have any questions and if you’d like me to do a post like this but with Pasta/Rice! I would love to do that for you guys!
• • •