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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Breakfast: black coffee and 1 hardboiled egg

Snack: 1-2 apples and peanut butter

Lunch: whole wheat + flax pita, with hummus, avocado and spinach

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc)

Dessert: homemade chocolate chip banana bread[/quote]

I think you need more leafy greens. I see the spinach in the hummus pita, but I think you could also have a mixed green salad.

With the lentil and root veggies stew, you also need a side of something like broccoli, cauliflower, asparagus; and/or a leafy green salad.

With the morning hardboiled egg, I'd add a small chia pudding + berries, with a little of your favorite milk and sweetener.

for midmorning snack, I'd try blueberries or raspberries, plus some raw nuts, in place of apples and pb (although those are OK, the berries would be a bit better.)[/quote]

You are still not adding protein, minus a little from the chia pudding. OP needs PROTEIN, she’s set on veggies and complex carbs. [/quote]

She has root veggies in the stew but not the leafy green veggies or any colorful fruits and vegetables. You can't just think about macronutrients like protein, a good diet also has the micronutrients found in leafy greens and colorful produce.

Leafy greens, broccoli and cauliflower and other similar veggies also have protein, although incomplete.  OP appears to be eating a vegetarian diet based on this one daily intake history, so I'd suggest improving the variety of vegetables nuts and grains to increase the different amino acids he or she gets.

Yes, if OP is working out heavily, some more animal protein (like 2 eggs) would be a good idea.

[/quote]

I understand leafy green are good but you always prioritize macro nutrients THEN micro nutrients: fix the protein first. Then tackle more greens or whatever. [/quote]

I don't know... HAVE we definitively determined that OP needs more than the protein in the daily menu suggested?

OP says she is 5'2" tall.   Ideal body weight for a woman that tall is about 100 to 120 pounds.  Let's say OP is 120 pounds. and is active, trying to build muscle.

I see suggestions active women should aim for 0.7 grams protein, per pound of ideal body weight.  So for 100- 120 pounds, that would be a goal of 70g to 85 g protein daily.

I looked over OP's menu and it doesn't seem terribly deficient in protein. Of course it depends how many servings she has of these foods mentioned.  I assumed just one small serving and the total was already 73 g protein. If she had larger servings of the lentils or more than one slice of banana bread, she could add another 10-15 g easily.

Not saying she couldn't use a little more protein food if she's working out. But it doesn't look drastically off, for a petite woman.

[quote]Breakfast: black coffee and 1 hardboiled egg =  6g protein

Snack: 2 apples and 3tbs peanut butter = 25 g protein

Lunch: 
1 whole wheat + flax pita = 6 grams
with 1/2 cup hummus  = 10 g
1/2 avocado =   1 g
 1 cup spinach = 1 g

Lunch Subtotal =18 total grams

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc) =    20 g protein

Dessert: homemade chocolate chip banana bread= 3 grams

TOTAL:   73 g protein

[/quote][/quote]

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