Protein Content of a 2,000-Calorie Meal Plan

 

 

Food

 

Calories

Protein (gm)

Cracked wheat bread, toasted (2 slices)

132

4.37

Orange juice (1 cup)

112

1.74

Strawberry jam (1 tablespoon)

55

0.12

Hard-boiled egg (1 egg )

88

6.29

Roast beef sandwich (1 sandwich, plain)

346

21.5

1 cup low-fat (1%) milk

102

8.03

1 raw apple 

87

0.26

Small tossed salad (3/4 cup)

27

1.3

Salad dressing (1 tbsp)

67

0.09

Energade (16 ounces)

100

0.00

Chicken breast (1/2 broiled)

152

26.67

Baked potato 

145

3.06

Broccoli (1/2 stalk)

22

2.32

French bread (2 slices)

203

6.37

Vanilla ice cream (1/2cup)

135

2.4

Totals

2000

93.98

 

 

 

 

 

 

 

 

 

 

Note: A 55kg athlete would require approximately 1.5 grams of protein

per kilogram of body weight. Multiply kilograms by 1.5 (55*1.5 = 82.5). The

protein requirement for this 55kg athlete is 82.5 grams. The protein

provided by this 2,000 calories is more than 10 grams greater than the

requirement, from commonly consumed foods alone.

 

 

© 2000, Dan Benardot (From “Nutrition for Serious Athletes")