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
Easy Tofu Vegetable Stir-fry
my college kitchen.
{un}wrap your superpowers.
Meal Plan | Week of February 10
eat more kale.
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.
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 :)
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.
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.
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! :)
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.
I loveee finding time to blog at the end of the day. It’s the perfect way to end a long day!
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!
I’m a die hard Annie’s mac and cheese fan. I can’t think of a better way to get some protein… :)
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.
I eat seafood about twice a week, and I try to specifically eat salmon once a week. I love TJ’s wild salmon!
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.
Yummy!
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!
I love salmon, it’s definitely my fish of choice! Thanks for all the great info on protein!
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!
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!
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!
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!
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?