Food

Your Go-to Protein Meal Plan

Fill up on these delicious protein-packed meals.

Wondering how much protein you need every day?  Experts offer a variety of formulas but, the Institute of Medicine Dietary Reference Intakes, suggests that the acceptable range for protein is 10–35 percent of daily calories. People trying to lose weight should aim for the middle of that range, Maria Kinirons, RDN, director of science and nutrition for Weight Watchers International, suggests—or about 20–25 percent of their calories. That would equal about 60–75 grams of protein on a 1,200-calorie diet.

If you’re a typical Member, here’s what you might eat in a day to get your protein:

Breakfast

Pepper and Egg Pocket, made with two eggs and ½ large whole-wheat pita pocket.
15 g protein

Lunch

Creamy Roasted Tomato Soup and Whole Wheat Pizza
17 g protein

Dinner

Beef and Vegetable Stir Fry
33 g protein

Snack

Greek Yogurt Ranch Dip with Bell Pepper Strips
12.5 g protein

Dessert

Chocolate Ice Cream Sundae
4.5 g protein

Total protein for the day: 82 g