Healthy Protein Meal Plan for Women: Sample Daily Menu

Peter Ardito

Breakfast

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

Protein: 11 grams

Peter Ardito

Lunch

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

Protein: 20 grams

Peter Ardito

Snack

1 apple with 1 tablespoon almond butter

Protein: 4 grams

Peter Ardito

Dinner

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

Protein: 28 grams

Peter Ardito

Dessert

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

Protein: 2 grams

Originally published in FITNESS magazine, February 2013.