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[quote=Anonymous][quote=Anonymous][quote=Anonymous]2 egg and 2 egg white scramble with 1/2 cup oatmeal and 1 oz almonds- 30g. 
Peanut butter sandwich with a glass of kefir- 28g. 
6 oz chicken breast with 2 cups of rice and 1 cup of broccoli- 42g.

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NP and thanks! Any more sample “menus”? What about yogurt - what’s the best kind - Greek? Should it be whole milk or something else? Would like to increase my protein intake but don’t know where to start [/quote]

No problem PP. What I do is make a list of acceptable protein foods I like to consume for each meal and sub them out. If you stick to the portion sizes mentioned in my first post you'll get the same amount of protein. Tuna, shrimp, lean pork, and whitefish are interchangable with chicken breast. The kefir can be swapped out with milk, yogurt, or soymilk. The peanut butter sandwich could be a can of lentil soup or black beans and rice. The eggs could be turkey bacon and 2% cheese of your choice. Lean beef like sirloin and salmon are also great go tos. Skim milk is a surprisingly great option as well. 12g per cup. If you make a chai latte twice a day as a snack, that's 24g right there. 
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