The benefits of eating protein have been discussed earlier (refer to “Nutrients Simplified). Now the question is, how to include protein in every single meal while still balancing the nourishment from other food sources with the total calorific intake.
The following two meal plans are an example of including protein throughout the day to provide a steady source of fuel to the body, keeping you full and your glucose levels steady. Keep in mind, however, that every person’s specific calorie needs are different depending on age, sex, total body mass, exercise frequency and intensity, height, weight, medications and medical conditions.
These meal plans are intended to be examples only.

Plan 1- 1230 Calories. Non-Vegetarian
Breakfast 1 cup calcium fortified trim milk with 2 scoops protein
¾ cup all-bran cereal
1 small fruit like kiwi fruit or mandarin

Snack 1 small banana
1 light yogurt 150 grams
OR
1 small fruit
18 almonds

Lunch 2 eggs
¼ cup brown rice or other cooked grain
OR
100 gms (raw weight) lean meat
6 rice crackers
Both options with small fruit

Snack 30 gms Edam or other low fat hard cheese
2 wheat crackers or wheat thins

Dinner 150 gms (raw weight) lean meat, chicken or fish
2-3 cups vegetables (fresh or frozen) OR salad

Snack ½ cup milk with 2 Tsp Milo or light chocolate powder

Plan 2- 1237 Calories. Vegetarian

Breakfast 1 cup calcium fortified trim milk
1/3 cup oats (raw)
½ cup fruit- fresh or tinned (no added sugar)

Snack Light yogurt
12 almonds
OR
Small fruit
22 almonds

Lunch ¾ cup cooked chick peas or lentils
2 corn thins
OR
2 eggs
5 rice crackers
Both options with 2 cups vegetables

Snack 1 egg
2 wheat crackers
OR
125 gms light cottage cheese
3 corn thins

Dinner 1 cup cooked lentils
2 cups vegetables or salad

Snack 1 small fruit
5 almonds