The Right Protein Balance for the Total Body Diet - dummies

The Right Protein Balance for the Total Body Diet

By Victoria Shanta Retelny, Academy of Nutrition & Dietetics

Ideally, for total body wellness, you should balance your protein sources so that you aren’t just eating one type, but getting a mixture of good-quality lean sources. If you’re vegetarian, alternate your plant proteins. If you’re a meat-eater, mix in plants for a healthier, balanced approach.

Here’s how to balance the proteins in your day. Aim to get 5-1/2 to 6 ounces of protein per day:

  • Scramble an egg for breakfast. Have a turkey sandwich (with 3 to 4 ounces of turkey) with lettuce and tomato for lunch. Sauté 1/2 cup tofu with vegetables for dinner.

  • Toss 7 chopped walnut halves into a bowl of oatmeal for breakfast. Smear 2 tablespoons of hummus on a whole-grain wrap with vegetables for lunch. Grill 3 to 4 ounces of salmon with mixed vegetables for dinner.

  • Toast whole-grain bread and spread with 1 tablespoon peanut butter for breakfast. Whip up a tuna salad (with 2 ounces of tuna) with diced cucumbers, shallots, and tomatoes for lunch. Bake a 3-ounce skinless chicken breast, and eat it with brown rice and broccoli for dinner.