Protein Content of a 2,000-Calorie Meal Plan

Food                           

Calories

Protein (gm)

Cracked wheat bread, toasted (2 slices)

132

4.37

Orange juice (1 cup)

112

1.74

Strawberry jam (1 tablespoon)

55

0.12

Hard-boiled egg (1 egg)

88

6.29

Roast beef sandwich (1 sandwich, plain) 

346

21.5 

1 cup low-fat (1%) milk

102

8.03

1 raw apple       

87

0.26

Small tossed salad (3/4 cup)                  

27

1.3

Salad dressing (1 tbsp)                          

67

0.09

Gatorade (16 ounces)                            

100

 0.00

Chicken breast (1/2 broiled)                               

152

26.67

Baked potato                            

145

3.06

Broccoli (1/2 stalk)                                

22

2.32

French bread (2 slices)                          

203

6.37

Vanilla ice cream (1/2 cup)                                

135

2.4

Totals                          

2000

93.98

Note: A 120-pound athlete would require approximately 1.5 grams of protein per kilogram of body weight. To convert pounds to kilograms, divide pounds by 2.2 (120/2.2 = 55 kg). Then multiply kilograms by 1.5 (55*1.5 = 82.5). The protein requirement for this 120-pound athlete is 82.5 grams. The protein provided by this 2,000 calories is more than 10 grams greater than the requirement, from commonly consumed foods alone.