What does 65 grams of protein, the amount an active 130-pound woman needs each day, look like? Pretty darn delish. Nutritionist Keri Gans, RD, the author of The Small Change Diet, put together this plan — no Rocky-esque raw-egg shakes required.
1 cup oatmeal with 1/2 cup skim milk and 1 cup blueberries
Protein: 11 grams
6-inch turkey-and-veggie sub with 1 small bag baked potato chips
Protein: 20 grams
1 apple with 1 tablespoon almond butter
Protein: 4 grams
1 panfried salmon fillet, 1/2 cup brown rice, and 1 cup steamed broccoli
Protein: 28 grams
1/2 cup vanilla frozen yogurt with 1 tablespoon chocolate syrup
Protein: 2 grams
Originally published in FITNESS magazine, February 2013.