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Your Protein Prescription: Sample Meal Plan

  • 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.

     

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