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Your Protein Prescription: Sample Meal Plan

What does 65 grams of protein, the amount an active 130-pound woman needs each day, look like? Pretty darn delish. Nutritionist Keri Gans, RD, the author of The Small Change Diet, put together this plan -- no Rocky-esque raw-egg shakes required.
Salmon with brown rice and broccoli Dinner

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

Protein: 28 grams