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protein Q & A.

February 20, 2011 by Hillary 20 Comments

Hey, friends!

I’m a bit shocked to be sitting here at 7:00pm with time to blog. I thought for sure I’d be working on a group project all evening long, but after 3 productive hours in the library, I have time to enjoy a cup of hot chocolate – unsweetened vanilla almond milk, vanilla extract, semisweet chocolate, cinnamon – and blog :)

I also had a few extra minutes to make a semi-special Sunday dinner tonight. While at school, I eat a vegetarian diet because 1) I don’t want to spend the money on fresh wild fish, and 2) I don’t want to deal with the “hassle” of cooking it just for one person.

Well, for some reason – in my mad dash around TJ’s in my sweaty running clothes today – 2 wild salmon filets ended up in my overflowing basket.

I let the fish thaw in the fridge [not on the counter, people!] while I was at the library, and after 20 minutes of easy prep, I had a healthy protein-packed dinner ready for one.

I proved myself wrong.

1) TJ’s price of wild salmon is really reasonable. I got 2 filets [0.8 lb.] for $8. I ate 1/2 of a filet for dinner. Four servings @ $2/piece – can’t beat that!

2) I can hardly call slapping Soyaki sauce on a piece of fish and throwing it into the oven for 15 minutes a “hassle”.

I take a fish oil supplement almost every day, but my philosophy is real food > supplements.

How often do you eat fish?

* * *

I mentioned above that I eat a vegetarian diet at school [well, 99% of the time]. Many non-vegetarians are curious about how us veggies are able to get sufficient protein. No need to worry. Americans, as a whole, exceed the RDA for protein.

However, after recently learning that I have hypoglycemia, I’ve been interested in incorporating more protein into my diet to stabilize my blood sugar.

Where do I get my protein?

Beans: 2-3x per week

Greek Yogurt: 2-3x per week [I prefer plain 0 or 2%]

Milk: 5-6x per week [cereal + lattes]

Quinoa: 2-3x per week

Nuts: every day!

Eggs: rarely; though, lately I’ve been eating ~2 hard boiled per week .

Lentils

Tofu

Fish

 

A few of my favorites:
  • quinoa + black beans, avocado, fresh salsa & goat cheese
  • quinoa + Greek yogurt, apple or pear, dried cherries, agave & cinnamon
  • peanut butter toast w. a small cup of milk
  • Annie’s macaroni & cheese [w. peas!] + a tofu dog

Gotta get organized for the week…

Good night!

HP

 

Of Possible Interest:

  • What to Buy and What to Skip at Trader Joe’s
  • How much protein do YOU need?

Divide your “ideal” body weight* by 2.2 to determine your weight in kilograms, then multiply that number by 0.8 for your daily protein allotment in grams.

*“Ideal” Body Weight:

Women: 100 lbs. for 60 inches [5 feet] in height + 5 lbs. for every inch over 60 inches
Men:
106 lbs. for 60 inches [5 feet] in height + 6 lbs. for every inch over 60 inches

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Filed Under: Nutrition Tagged With: The Protein Equation

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Comments

  1. Diana says

    February 20, 2011 at 8:46 pm

    While it’s a nice idea, the Ideal Body Weight equation you’ve shown doesn’t really take into account the difference in body shapes that people can have. For instance, I’m 5’4″, and therefore, according to your calculator, I should weigh around 120lbs. I don’t – I’m around 100lbs. However, that’s right for my shape and size; gaining 20lbs wouldn’t leave me at an “ideal” weight.

    Not trying to be rude, but obviously (as I’m sure you intended) this equation is a rough guideline, not the right thing for everyone.

    Reply
    • Hillary says

      February 20, 2011 at 8:54 pm

      Yes, I couldn’t agree more. Thank you for mentioning it, as I forgot to do that myself. As a nutrition major, it is simply what we are taught… not necessarily the ‘rule’ by which I live my life :)

      Reply
  2. Alaina says

    February 20, 2011 at 8:47 pm

    I read that article about TJ’s, too! Very interesting. :-)

    I love quinoa and Greek yogurt. I try and limit my red meat intake. I do like chicken though.

    Reply
  3. Courtney @ The Granola Chronicles says

    February 20, 2011 at 8:51 pm

    I eat a vegetarian diet about 95% of the time. Recently I tracked my protein intake daily for one week just to see my sources of protein. The bread I eat is full of protein, and when paired with almond butter, it’s even better. I also get a lot from cheese – which I need to be careful about because of the saturated fat! Of course beans/lentils were my major sources.

    Reply
  4. Stefanie @TheNewHealthy says

    February 20, 2011 at 9:32 pm

    I’ve eaten a vegetarian diet for about 2 years and I’ve never tracked my protein intake to make certain I’m getting enough! I love all the protein foods on your list! :)

    Reply
  5. Lauren says

    February 21, 2011 at 5:04 am

    I eat mostly vegetarian too, but occasionally will have fish that I cook at school or if I go out and get sushi. I love plant protein! I love black beans & chickpeas, nuts, eggs, and tempeh for my protein.

    Reply
  6. Sana says

    February 21, 2011 at 8:38 am

    I loveee finding time to blog at the end of the day. It’s the perfect way to end a long day!

    Reply
  7. Paige @ Running Around Normal says

    February 21, 2011 at 9:30 am

    I always go back and forth on adding fish to my diet. I haven’t had any in more than a year, but before that, it was the only meat I ate for a few months. I know it’s good for me though!

    Reply
  8. Natalia - a side of simple says

    February 21, 2011 at 10:44 am

    I’m a die hard Annie’s mac and cheese fan. I can’t think of a better way to get some protein… :)

    Reply
  9. Kate (What Kate is Cooking) says

    February 21, 2011 at 3:00 pm

    I get asked about my protein intake all the time as a vegetarian! Just because someone eats meat doesn’t mean they automatically eat a ton of protein, you know? My brother exists off cereal, but is not a vegetarian and no one questions his choices.

    Reply
  10. Bianca @ Confessions of a Chocoholic says

    February 21, 2011 at 6:26 pm

    I eat seafood about twice a week, and I try to specifically eat salmon once a week. I love TJ’s wild salmon!

    Reply
  11. Mac says

    February 21, 2011 at 8:59 pm

    I don’t eat fish much, not because I don’t like it, but because it’s expensive and I don’t really know how to make it. However, the last time I had fish I had the best topping on it ever! Try some regular Chobani mixed with Parmesan cheese dolloped on the fish… it’s really good if you put it on at the end of the bake time so it gets just a little warm.

    Reply
    • Hillary says

      February 21, 2011 at 9:01 pm

      Yummy!

      Reply
  12. Runeatrepeat says

    February 21, 2011 at 10:13 pm

    I’ve recently started paying more attention to protein and have realized I do better with more than the “recommended” amount :)
    Those cookies in your last post look amazing!

    Reply
  13. Rachel ~ Dressed to Dish says

    February 21, 2011 at 10:43 pm

    I love salmon, it’s definitely my fish of choice! Thanks for all the great info on protein!

    Reply
  14. Carrie (Moves 'N Munchies) says

    February 22, 2011 at 4:05 am

    you get lots of protein!! even being a vegan, i counted up my protein and it was way more than i needed! ahah… pretty crazy!

    Reply
  15. Katelyn @ Chef Katelyn says

    February 22, 2011 at 7:13 am

    Girl, I have the same problem…the student life is so busy busy! I get my protein from beans, pseudograins (amaranth, quinoa, buckwheat), seeds, nuts, and green veggies!

    Reply
  16. Justeen @ Blissful Baking says

    February 22, 2011 at 12:58 pm

    I eat a mostly vegetarian diet at school too. It’s just easier, and I don’t really miss it! I usually get my protein through the same ways you do. My favorites are soy milk, nut butters, tofu and Greek yogurt!

    Reply
  17. Natalie says

    February 22, 2011 at 7:07 pm

    I am not a vegetarian but eat many (mostly!) vegetarian meals. Lentils and quinoa with a bunch of vegetables is my favorite veggie protein packed meal!

    Reply
  18. Shawnee says

    February 22, 2011 at 8:17 pm

    Yum. I would love a nice slice of salmon right about now. I had the grilled fish tacos at The Cheesecake Factory on Sunday and it did not satisfy my fish craving. Maybe tomorrow night for the hubbs b-day dinner?

    Reply

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