A woman who weights 145lbs requires 104 grams of protein, 100 grams of fat and 17 grams of suscrose. And remember, calories still count, so don't go overboard. The 1 staple and well-known supply of protein from the nutrition world is hen. There are diets established centered for this amazing drink, and health nuts rave about them. Don't let fancy diets lead you down the wrong path.