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Quick Nutrition Check for Protein Sample Menus

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Quick Nutrition Check for Protein: Sample Menus

Protein is found in many foods and is needed to keep you healthy. The amount of protein you need is based on your weight. An adult who weighs 80kg (176 lbs) needs about 64 g of protein each day while an adult who weighs 65kg (143 lbs) needs about 52g of protein each day.

The sample menu plans show how protein needs can easily be met through foods for both mixed (plant and animal foods) and vegan (plant foods only) diets.

Sample Menu 1*

Mixed diet (plant and animal foods)

Breakfast Protein (g)

Cooked oatmeal

175 mL (¾ cup)  

5

Low fat milk

250 mL (1 cup)

9

Strawberries

250mL (1 cup)

1

Almonds

60 mL (¼ cup)  

7

Lunch

Vegetable soup

250 mL (1 cup)

3

Sandwich:    
  • Whole wheat bread
2 slices (70 g) 8
  • Lean meat or poultry
37.5 g (1 ¼ oz) 12
  • Lettuce, cucumber or tomato
1 slice each <1
  • Mayonnaise
10 mL (2 tsp) 0

Orange

1 medium

1

Dinner

Salmon or other fish, grilled with lemon slices

75g or 125 mL
(2½ oz or ½ cup)  

19

Brown rice

250 mL (1 cup)

5

Asparagus, roasted

6 medium spears

2

Mixed salad

250 mL (1 cup)

2

Salad dressing

15 mL (1 Tbsp)

0

Fruit salad

125 mL (½ cup)  

<1

Evening Snack

Low fat milk

250 mL (1 cup)

9

Whole grain blueberry muffin, homemade

1 small, 3.8cm by 6.3cm, 45g

3

Total

 

88

Sample Menu 2*

Vegan diet (plant foods only)

Breakfast Protein(g)

Fortified soy beverage

250 mL (1 cup)

7

Blueberries

250 mL (1 cup)

1

Whole wheat toast

2 slices (70 g)

4

Almond butter

30mL (2 Tbsp)

7

Lunch

Vegetable soup

250 mL (1 cup)

3

Bean burrito:    
  • Whole wheat tortilla
1 large (70 g) 6
  • Refried beans
175 mL (¾ cup) 8
  • Chopped lettuce, cucumber, tomato with salsa
125 mL (½ cup) 1

Pear

1 medium

1

Dinner

Baked Casserole:

 

 

  • Tofu

150 g / 175 mL (¾ cup)  

12

  • Brown rice

250 mL (1 cup)

5

  • Cooked tomatoes, onions, and peppers

250 mL (1 cup)

2

Mixed salad

250 mL (1 cup)

2

Salad dressing

15 mL (1 Tbsp)

0

Fruit salad

125 mL (½ cup)  

<1

Evening Snack
Chocolate banana smoothie    
  • Fortified soy beverage
250 mL (1 cup) 7
  • Banana, frozen
125 mL (½ cup)  1
  • Walnuts
60 mL (¼ cup)  5
  • Cocoa
15mL (1 Tbsp) 1
Total

 

74

* The amount of food you need to eat to maintain a healthy weight is based on your age, sex, current weight, activity level and whether you want to lose weight. It may be different than the energy level offered on this sample menu.

 

Additional Resources

For information and advice based on your specific food and nutrition needs and preferences, call 8-1-1 and ask to speak to a HealthLink BC dietitian.

For additional information, see the following resources:

Last Updated:

These resources are provided as sources of additional information believed to be reliable and accurate at the time of publication and should not be considered an endorsement of any information, service, product or company.

Distributed by:

Dietitian Services at HealthLinkBC (formerly Dial-A-Dietitian), providing free nutrition information and resources for BC residents and health professionals. Go to Healthy Eating or call 8-1-1 (anywhere in BC). Interpreters are available in over 130 languages.