Oxygen Australia — January-February 2018

oxygenmagAU Jan/Feb 2018 67

Sample meal plan

for one day’s protein

requirements

Breakfast

200g baked beans on 2 slices of

wholegrain toast with low-fat

cheddar cheese

➜ Protein: 30g

Snack

200g low-fat yoghurt with ½ cup

berries or a small piece of fruit

➜ Protein: 10g

Lunch

2 slices wholemeal bread with a 100g

tin of salmon in spring water, plus 1

cup of salad

➜ Protein: 30g

Snack

2 WeetBix topped with 30g 100%

peanut butter and 1 banana

➜ Protein: 13g

Dinner

½ cup wholegrain pasta with 80g

chicken breast and 1 cup stir-fried

vegetables using 2 tsp extra virgin

olive oil

➜ Protein: 27g

Supper

250mL warm skim milk with some

cinnamon

➜ Protein: 9g

Total protein over the day: 119g

Food sources that provide

10 grams of protein

●2 eggs

●45g white fish

●40g cheddar cheese

●200g reduced-fat yoghurt

●300mL reduced-fat soya milk

●200g baked beans

●3 slices wholemeal bread

●100g muesli

●85g firm tofu

●60g (2 small handfuls) cashews