Here is a sample day:
Greek yogurt (15 grams)
2 hard boiled eggs (15 grams)
Oatmeal (5 grams)
Mid morning snack
Protein bar (15 grams)
4 oz. chicken, tuna or lean beef (30 grams)
Whole grain bread
Mid afternoon snack
Protein shake mixed with milk (30 grams)
Small portion of nuts (5 grams)
4 oz. chicken, fish or lean beef (30 grams)
Cup size portion or pasta, rice or potato (5 grams)
Steamed or lightly sautéed vegetables
This totals 150 grams. If you weigh more than 150 lbs, increase the portion size of meat at lunch and dinner. If you weigh less, you don’t need both the protein bar and the protein shake.
If you consume at least 0.8 grams per pound of your weight, you are doing alright. The 1 gram per pound of your weight is just easier to compute and a little extra won’t hurt and will probably help!
If you need a little help getting sufficient protein, check out our recommended protein supplements in this article. You'll see them in the green section of the page.