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Quick Nutrition Check for Protein: Sample
Menus
When you plan your meals, follow "Eating Well with Canada's Food
Guide" found at www.healthcanada.gc.ca/foodguide. Samples of two
meal plans showing the amounts of protein are given below:
.
Sample Menu
Protein (g)
Breakfast
175 mL (¾ cup) oatmeal
3
250 mL (1 cup) milk
9
1 banana (125 mL or ¾ cup)
1
1 slice (35 g) whole wheat toast
3
15 mL (1 Tbsp) peanut butter
4
Lunch
250 mL (1 cup) vegetable soup
2
1 Sandwich:
2 slices (70 g) whole wheat bread
6
37.5 g (1 ¼ oz) lean meat
10.5
lettuce, cucumber, tomato
1
10 mL (2 tsp) mayonnaise
1
orange
1
© 2011 Province
of Literature
British Columbia.
English
Title All rights reserved.
May be reproduced in its entirety provided source is acknowledged.
© 2010 Dietitians of Canada. All rights reserved.
May be
its entirety
source doctor
is
This information
is reproduced
not meant to in
replace
advice provided
from your medical
acknowledged.
or individual
counseling with a registered dietitian. It is intended for
educational
andinformation
informationalispurposes
only.
This
not meant
to replace advice from your
medical doctor or individual counseling with a registered
dietitian. It is intended for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 1
1
Updated: 2011-05-02 | PAGE
Sample Menu
Protein (g)
Dinner
75 g (2 ½ oz or ½ cup) fish
21
250 mL (1 cup) brown rice
6
125 mL (½ cup) peas
2
250 mL (1 cup) mixed salad
2
125 mL (½ cup) fruit salad
1
Evening snack
250 mL (1 cup) of milk
9
1 apple or 125 mL (½ cup)
1
TOTAL
83.5
Sample Vegan Menu
Protein (g)
Breakfast
175 mL (¾ cup) oatmeal
1
250 mL (1 cup) soy milk
6 - 8.5*
1 banana
1
1 slice (35 g) whole wheat toast
3
15 mL (1 Tbsp) almond butter
4
© 2011 Province
of Literature
British Columbia.
English
Title All rights reserved.
May be reproduced in its entirety provided source is acknowledged.
© 2010 Dietitians of Canada. All rights reserved.
May be
its entirety
source doctor
is
This information
is reproduced
not meant to in
replace
advice provided
from your medical
acknowledged.
or individual
counseling with a registered dietitian. It is intended for
educational
andinformation
informationalispurposes
only.
This
not meant
to replace advice from your
medical doctor or individual counseling with a registered
dietitian. It is intended for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 1
2
Updated: 2011-05-02 | PAGE
Sample Vegan Menu
Protein (g)
Lunch
250 mL (1 cup) vegetable soup
2
1 bean burrito made from:
1 large (70 g) whole wheat tortilla
6
175 mL (¾ cup) refried beans
12
125 mL (1/2 cup) lettuce, tomato, onions, and
salsa
2
1 pear or 125 mL (½ cup)
1
Dinner
Casserole made from:
150 g / 175 mL (¾ cup) tofu
21
250 mL (1 cup) rice
6
250 mL (1 cup) cooked tomatoes,
onions, peppers
4
250 mL (1 cup) mixed salad
2
salad dressing
125 mL (½ cup) fruit salad
1
Evening snack
250 mL (1 cup) soy milk
6 - 8.5*
1 slice (35 g) multigrain toast with margarine
3
TOTAL
81
* 6g was used to calculate total protein for this sample day
© 2011 Province
of Literature
British Columbia.
English
Title All rights reserved.
May be reproduced in its entirety provided source is acknowledged.
© 2010 Dietitians of Canada. All rights reserved.
May be
its entirety
source doctor
is
This information
is reproduced
not meant to in
replace
advice provided
from your medical
acknowledged.
or individual
counseling with a registered dietitian. It is intended for
educational
andinformation
informationalispurposes
only.
This
not meant
to replace advice from your
medical doctor or individual counseling with a registered
dietitian. It is intended for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 1
3
Updated: 2011-05-02 | PAGE
HealthLinkBC www.HealthLinkBC.ca Medically approved non-emergency
health information and advice.
.
Dietitian Services Fact Sheets available by mail (call 8-1-1) or at
www.HealthLinkBC.ca/dietitian:
●
.
Quick Nutrition Check for Protein
These resources are provided as sources of additional information believed to be reliable and accurate
at the time of publication and should not be considered an endorsement of any information, service,
product or company.
Notes
Distributed by:
Dietitian Services at HealthLink BC (formerly Dial-A-Dietitian),
providing free nutrition information and resources for BC residents
and health professionals. Go to www.healthlinkbc.ca/dietitian or call
8-1-1 (anywhere in BC). Interpreters are available in over 130
languages.
.
© 2011 Province
of Literature
British Columbia.
English
Title All rights reserved.
May be reproduced in its entirety provided source is acknowledged.
© 2010 Dietitians of Canada. All rights reserved.
May be
its entirety
source doctor
is
This information
is reproduced
not meant to in
replace
advice provided
from your medical
acknowledged.
or individual
counseling with a registered dietitian. It is intended for
educational
andinformation
informationalispurposes
only.
This
not meant
to replace advice from your
medical doctor or individual counseling with a registered
dietitian. It is intended for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 1
4
Updated: 2011-05-02 | PAGE