My sister inspired me to do some protein planning for the ladies! This is based off a 120 lb female requiring 43 grams and is not taking into account fat, cholestrol, salt, or individual factors, so keep that in mind!!! This is not a prescription, but a place to begin creating your own plan.
With a little extra effort, you can tweak these numbers, add other foods, etc. Let me know if you have questions! Happy Planning!
Walnuts: 4g/14 halves (more fat - unsat)
Black Beans: 15 g/1 cup
COMPLETE PROTEIN (if not eating animal proteins)
grains + legumes
nuts/seeds + legumes
corn + legumes
grains + nuts
43g/day for 120 lb female
Options for full day of protein:
1) 2 eggs, 1 serving of walnuts with oatmeal, 2 servings of beans with corn
2)Fish, 1 serving of almonds with whole grain pasta, 1.5 servings of black beans with corn