Your Protein Prescription: Sample Meal Plan

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.

 

15

Breakfast

1 cup oatmeal with 1/2 cup skim milk and 1 cup blueberries

Protein: 11 grams

 

16

Lunch

6-inch turkey-and-veggie sub with 1 small bag baked potato chips

Protein: 20 grams

 

17

 

Snack

1 apple with 1 tablespoon almond butter

Protein: 4 grams

 

18

 

Dinner

1 panfried salmon fillet, 1/2 cup brown rice, and 1 cup steamed broccoli

Protein: 28 grams

 

19

 

Dessert

1/2 cup vanilla frozen yogurt with 1 tablespoon chocolate syrup

Protein: 2 grams

 

 

Originally published in FITNESS magazine, February 2013.