"protein all day "

Action Plan
Add lean protein to meals and snacks -- aim for 90 grams a day and 1,400 calories total. "A lot of women think protein means chicken, meat, or fish," says Elisa Zied, RD, a spokesperson for the American Dietetic Association. But some of the best choices are dairy foods, beans, and nuts.
Your Protein Cheat Sheet
Roasted chicken breast (3 ounces): 26g protein, 140 calories, 3g fat
Beef sirloin (3 ounces, trimmed of fat): 22g protein, 177 calories, 9g fat
Cottage cheese, 1% fat (4.4 ounces): 15g protein, 89 calories, 1g fat
Kidney beans (1/2 cup): 7g protein, 108 calories, 1g fat
Cheddar cheese (1 ounce): 7g protein, 114 calories, 9g fat
Almonds (1 ounce, about 22 nuts): 6g protein, 169 calories, 15g fat
Egg, hard-boiled: 6g protein, 78 calories, 5g fat
Yogurt, Dannon Light & Fit (6 ounces): 5g protein, 60 calories, 0g fat"FITNESS MAGAZINE"
Remember you should have protein with all your meals from breakfast to dinner