Quick Nutrition Check for Protein: Sample Menus
Protein is found in many foods and is needed to keep you healthy. The amount of protein you need is based on your weight. An adult who weighs 80kg (176 lbs) needs about 64 g of protein each day while an adult who weighs 65kg (143 lbs) needs about 52g of protein each day.
The sample menu plans show how protein needs can easily be met through foods for both mixed (plant and animal foods) and vegan (plant foods only) diets.
Sample Menu 1*
Mixed diet (plant and animal foods)
| Breakfast | Protein (g) | ||
|---|---|---|---|
| Lunch | |||
| Dinner | |||
| Evening Snack | |||
| Cooked oatmeal | 175 mL (¾ cup) | 5 | |
| Low fat milk | 250 mL (1 cup) | 9 | |
| Strawberries | 250mL (1 cup) | 1 | |
| Almonds | 60 mL (¼ cup) | 7 | |
| Vegetable soup | 250 mL (1 cup) | 3 | |
| Sandwich: | |||
| 2 slices (70 g) | 8 | |
| 37.5 g (1 ¼ oz) | 12 | |
| 1 slice each | <1 | |
| 10 mL (2 tsp) | 0 | |
| Orange | 1 medium | 1 | |
| Salmon or other fish, grilled with lemon slices | 75g or 125 mL (2½ oz or ½ cup) | 19 | |
| Brown rice | 250 mL (1 cup) | 5 | |
| Asparagus, roasted | 6 medium spears | 2 | |
| Mixed salad | 250 mL (1 cup) | 2 | |
| Salad dressing | 15 mL (1 Tbsp) | 0 | |
| Fruit salad | 125 mL (½ cup) | <1 | |
| Low fat milk | 250 mL (1 cup) | 9 | |
| Whole grain blueberry muffin, homemade | 1 small, 3.8cm by 6.3cm, 45g | 3 | |
| Total | 88 | ||
Sample Menu 2*
Vegan diet (plant foods only)
| Breakfast | Protein(g) | |
|---|---|---|
| Lunch | ||
| Dinner | ||
| Evening Snack | ||
| Fortified soy beverage | 250 mL (1 cup) | 7 |
| Blueberries | 250 mL (1 cup) | 1 |
| Whole wheat toast | 2 slices (70 g) | 8 |
| Almond butter | 30mL (2 Tbsp) | 7 |
| Vegetable soup | 250 mL (1 cup) | 3 |
| Bean burrito: | ||
| 1 large (70 g) | 6 |
| 175 mL (¾ cup) | 8 |
| 125 mL (½ cup) | 1 |
| Pear | 1 medium | 1 |
| Baked Casserole: | ||
| 150 g / 175 mL (¾ cup) | 12 |
| 250 mL (1 cup) | 5 |
| 250 mL (1 cup) | 2 |
| Mixed salad | 250 mL (1 cup) | 2 |
| Salad dressing | 15 mL (1 Tbsp) | 0 |
| Fruit salad | 125 mL (½ cup) | <1 |
| Chocolate banana smoothie | ||
| 250 mL (1 cup) | 7 |
| 125 mL (½ cup) | 1 |
| 60 mL (¼ cup) | 5 |
| 15mL (1 Tbsp) | 1 |
| Total | 78 | |
* The amount of food you need to eat to maintain a healthy weight is based on your age, sex, current weight, activity level and whether you want to lose weight. It may be different than the energy level offered on this sample menu.
Additional Resources
For information and advice based on your specific food and nutrition needs and preferences, call 8-1-1 and ask to speak to a HealthLink BC dietitian.
For additional information, see the following resources:
- Canada’s Food Guide https://food-guide.canada.ca/en/
- Canadian Nutrient File https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
- HealthLink BC www.healthlinkbc.ca – Get medically approved non-emergency health information.
- Quick Nutrition Check for Protein https://www.healthlinkbc.ca/healthy-eating/quick-nutrition-check-protein
