Consume two to three servings of low-fat dairy foods a day. Eight ounces of lean meat a day will give you 60 grams of protein, and each glass of milk eight grams. The carbohydrate foods you eat will also supply 20-30 grams of protein. For convenience, you may look at high-protein bars, shakes and powders to help you achieve these goals. Start with a healthy diet.
Carbohydrates are starches, sweets, fruits and vegetables.
Consider increasing the quantity of food you presently eat. You should eat three large meals and three snacks. Keep up the exercise, so the weight goes in the right places, and you will look better. This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider.