How to eat enough protein: a sample day of healthy meals and snacks

Sample day of meals/snacks 1800 calories, 120 grams protein

**Remember, individual nutritional needs can vary, and this is just a sample day of eating to meat the protein needs of 120 grams/day. I recommend scheduling a nutrition coaching session with me to know your personal nutrition needs.

Breakfast (~450 calories, 30g protein)

- Scrambled eggs (3 eggs) with spinach and tomatoes

- Whole grain toast (2 slices)

- Greek yogurt (6 oz)

-handful of berries

Lunch (~500 calories, 35g protein)

- Grilled chicken breast (6 oz) with quinoa

- Mixed vegetables (broccoli, bell peppers, carrots)

- Olive oil drizzle for added healthy fats

Afternoon Snack: (~200 calories, 15g protein)

- Cottage cheese (1 cup)

-palmful of whole wheat crackers, such as triscuits

Dinner (~650 calories, 40g protein)

- Baked salmon (6 oz) with a lemon and herb marinade

- Sweet potato (medium-sized) as a side

- Steamed green beans