Quick Nutrition Check for Protein Sample Menus

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 male who weighs 80kg (176 lbs) needs about 64 g of protein each day. An adult female who weighs 65kg (143 lbs) needs about 52g of protein each day. Protein needs can easily be met through foods.

Two samples menu plans (regular and vegan) showing the amounts of protein are given below:

Sample Menu 1

Breakfast Protein (g)
Cooked oatmeal 175 mL (¾ cup) 5
Low fat milk 250 mL (1 cup) 9
Banana 1 1
Whole wheat toast 1 slice (35 g) 4
Peanut butter 15 mL (1 Tbsp) 4
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 ¼oz) 12
• Lettuce, cucumber or tomato 1 slice each 1
• Mayonnaise 10 mL (2 tsp) 0
Orange 1 medium 1
Dinner
Salmon 75g or 125 mL (2 ½ oz or ½ cup) 19
Brown rice 250 mL (1 cup) 5
Peas 125 mL (½ cup) 5
Mixed salad 250 mL (1 cup) 2
Fruit salad 125 mL (½ cup) 1
Evening snack
Low fat milk 250 mL (1 cup) 9
Apple 1 medium 1
Total   90

Sample Menu 2 (Vegan)

Breakfast Protein (g)
Cooked oatmeal 175 mL (¾ cup) 5
Fortified soy beverage 250 mL (1 cup) 7-8*
Banana 1 1
Whole wheat toast 1 slice (35 g) 4
Almond butter 15 mL (1 Tbsp) 3
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
• Lettuce, cucumber, tomato, and salsa 125 mL (½ cup) 1
Pear 1 medium 1
Dinner
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
Fortified soy beverage 250 mL (1 cup) 7-8*
Almonds 60 mL (2 Tbsp) 8
Total   76

* 7g was used to calculate total protein for this sample day

Additional Resources

HealthLinkBC www.HealthLinkBC.ca Medically approved non-emergency health information and advice.

Dietitian Services Fact Sheets available by mail (call 8-1-1) or at www.healthlinkbc.ca/healthyeating:

Last updated: June 2016


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.

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