Sunday, September 22, 2019

How to Hit Your Protein Goal on a Vegetarian Diet

Hey guys! Ever wondered how to hit your protein goal on a vegetarian diet? Yes? No? Maybe? 

Well, I wanted to talk a bit about how you can hit your protein goal when you’re a vegetarian. I get this question a lot, especially from prospective vegetarian nutrition clients who want to track macros. I feel like many people think that macros are just for people who eat meat, but they’re really not. The tips listed below for how to hit your protein goal on a vegetarian diet will work for just about everyone. For example, I actually eat more of a vegan diet with some meat and fish mixed in. Two things I don’t typically eat, however, are eggs and dairy, which most vegetarians do. Proof that no matter how you classify your dietary preferences, macros can work for you!

 

 

How to hit your protein goal on a vegetarian diet

How to hit your protein goal on a vegetarian diet

Plan ahead using a macro-tracking app

If you use MyFitnessPal or another tracking app (and I highly suggest you do!), take a few minutes to plan your protein for the next day before turning in for the night. You can, of course, plan the whole day if you like, but if you only have the time (and energy) for one macro, make it protein. It doesn’t need to be perfect, and you can always change it the next day if needed, but at least you have a framework in place. Planning ahead if a great way to make sure that you’re getting as close as possible to your protein goals!

Make your portions bigger

This tip I share with my nutrition clients is kind of a no-brainer in hindsight, but one we don’t often think about from the get-go. Just make your regular portions a little bigger! For example, if you usually eat two eggs for breakfast, eat three instead. Even just increasing your portion size of protein a little bit throughout the day can really add up!

Make sure all meals and snacks have protein in them

Protein is the hardest macro to hit even for meat-eaters, so vegetarians really need to make sure that all meals and snacks have protein in them to ensure that you hit your goal. I know that if I don’t consciously include protein in all of my meals and snacks, I end up needing 40+ grams at the end of the day. You can avoid this by dividing your protein as equally as possible throughout the day and, along with meals, choose snacks that have protein in them. A few snack ideas include:

Always have protein on hand

This tip goes hand-in-hand with the last one. Beyond just snacks, make sure you have go-to protein sources at the ready even when you’re at home, like hard-boiled eggs. You could make a big pot of lentils or even roast a big batch of chickpeas at the beginning of the week. I use this recipe from Oh She Glows for salt and vinegar chickpeas, and they are absolutely amazing. Cheese is another great source of protein, as well as Greek yogurt, especially with some hemp seeds mixed in! If you’re a pescatarian, you could keep fish and seafood on hand. (I’ve been cooking a lot of fish in the air fryer lately.) And, of course, a collagen powder such as marine collagen can be added to smoothies, coffee, and even oatmeal!

Reassess your protein goal

If you’re trying all of the above and more and still having trouble, it might be time to take another look at your protein goal. Is it possible that it’s just too high? I’m all about the importance of protein, but some people have taken it a little too far with setting super high protein goals, like eating at least 1x your body weight or more. I think that can be too much unless you’re a semi-professional athlete who is working out twice a day or training for some sort of endurance event. If you’re not, something like 0.6 to 0.8 of your body weight is totally fine! If you’re a vegetarian or vegan with a crazy high protein goal, try lowering it a bit to see if that helps, and balance the rest between carbs and fat. After all, tracking macros is all about making your life easier, not harder!

 

I hope that you guys found these tips and tricks helpful for how to hit your protein goal on a vegetarian diet. If you have any other vegetarian tips for hitting protein goals, please share them below. I’m personally always looking for ways to mix things up, and I’m sure some of you are too! 

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Primal + Keto Omelet Muffins

In a perfect world, we’d all sit down every morning to a leisurely, healthy breakfast. In the real world, however, we’ve all done our share of eating breakfast in our cars, on the bus, or at our work stations Sometimes, where you eat the breakfast you grabbed on your way out the door can’t be helped. What can be helped, however, is what you eat. Keep in mind that while omelet muffins are perfect for breakfast on the go, they’d also be great for a weekend brunch. Double the recipe and make a dozen. Then, make time to sit down with family or friends and enjoy the type of long, leisurely breakfast that’s so hard to come by during the week.

The beauty of these omelet muffins? What you mix in for added flavor is up to you. Anything you love adding to an omelet—diced vegetables, meat, and some cheese if you’re so inclined—you can add to this recipe to create your own personal omelet muffin.

Servings: 12 muffins

Prep Time: 15 minutes

Cook Time: 40 minutes

Ingredients:

  • 10 Large Eggs
  • 6 oz. Bacon (Cooked)
  • 1 cup chopped Red Bell Pepper
  • 1/4 cup Shredded Cheese
  • 2 Tbsp. Coconut Milk or Cream
  • 2 Tbsp. Chopped Cilantro
  • Pinch of Black Pepper
  • Primal Kitchen® Avocado Oil Spray

Instructions:

Preheat your oven to 350 degrees Fahrenheit. Arrange the bacon on a parchment covered sheet pan and bake for 20-30 minutes, until it reaches the doneness of your liking. Allow the bacon to cool and chop or crumble it into small pieces.

Whisk the eggs and coconut milk/cream together in a large bowl. Add in the chopped bacon, chopped bell pepper, cheese, cilantro and black pepper. Mix together until well combined.

Spray a set of 12 muffin tins with avocado oil spray. Ladle the egg mixture into each of the tins, about 2/3-3/4 of the way full. Bake for 18-20 minutes, or until they are slightly puffed up, yet firm to the touch. Remove from the oven. and allow them to cool slightly before removing them from the muffin tin. The egg muffins will deflate slightly as they are cooling.

Nutritional Information (per muffin):

  • Calories: 138
  • Total Carbs: 1 grams
  • Net Carbs: 1 grams
  • Fat: 11 grams
  • Protein: 11 grams

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The post Primal + Keto Omelet Muffins appeared first on Mark's Daily Apple.



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Grilled Cheese Sandwich Recipe With Blackberries

This grilled cheese sandwich recipe with blackberries is the reason grilled cheese sandwiches exist.

Grilled cheese sandwiches are a thing of beauty, even as a clean eating enthusiast.

That being said, grilled cheese sandwiches are high in fat. So it’s best to limit your intake of them. But honestly, there are some days where nothing else will do. At least for me.

A Grilled Cheese Sandwich With Blackberries sits with a glass of juice behind it, ready to enjoy for lunch.

GRILLED CHEESE SANDWICH CALORIES

I’ll be the first to admit that any grilled cheese sandwich is high in calories. They are not a food you want to eat every night for dinner. They are really more of a “special occasion” food, despite the American penchant for eating them on the regular.

But there are ways to reduce the calories in a grilled cheese sandwich recipe. The first and most obvious is the cheese itself. If reducing fat is on your to-do list, low fat cheese is an option. That being said, you have to weigh the pluses and negatives here. Low fat cheese is incredibly processed stuff. So choose wisely.

That being said, if you’re going to have a grilled cheese sandwich, it’s best to just make it with your favorite cheese and enjoy it. Don’t stress. Just keep it occasional!

This Grilled Cheese Sandwich Recipe With Blackberries offers delicious, melty cheese with ooey-gooey blackberry compote. A heady and delicious combination!

WONDERING HOW TO MAKE GRILLED CHEESE IN THE OVEN?

If you really want to cut down on the calories, there is one other thing you can do. Bake it in the oven! This cuts down on all the grease you would typically add to a pan to cook your sandwich.

Generally, I like to pop my toast in the toaster for a few minutes before I assemble the sandwich, and then pop the whole sandwich in the oven. It gives the bread a nice golden, crusty texture and gets the bread warm to start melting the cheese. It works pretty well! That being said, it’s definitely not the same as making it in a pan with all that fat. But if you’re serious about cutting fat and calories, the oven is a great way to do that.

If you are a new cook and need more instructions for this, check out this youtube video.

GRILLED CHEESE SIDES

Want a good side to go with your grilled cheese sandwich? Give one of these classics a try!

  • Tomato soup
  • A green salad
  • Some oven-baked fries

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GRILLED CHEESE SANDWICH RECIPES

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GRILLED CHEESE SANDWICH RECIPE WITH BLACKBERRIES

Grilled Cheese Sandwich with Blackberries

A delicious sandwich for special occasions or even just a nice evening in! Note: in order to reduce the fat content, you can toast the bread first and then bake this in the oven at 350 F. for about 20 minutes or until the cheese is melted.

Blackberry Filling

  • 1 tbsp. water
  • 3 tbsp. maple syrup
  • 8 oz. fresh blackberries

Sandwich

  • 4 slices whole grain bread
  • 8 oz. cheese ((1 oz. slices))

Blackberry Filling

  1. Wash your blackberries and pat dry.

  2. Place the blackberries, maple syrup and water into a small pot and bring to a boil.

  3. Mash the blackberries with a potato masher or fork.

  4. Turn down heat to a simmer and cook until almost all the liquid has cooked down. You should be left with something similar to a very chunky jam when it has cooled a bit.

Sandwich

  1. Using either oil or vegan butter, grease the outside area of your sandwich slices.

  2. Place one piece of bread, greased side down, in a skillet. 

  3. Place 4 slices of cheese on the break, breaking it up as needed to get it to fit properly.

  4. Place the second slice of bread over that and turn the heat to medium.

  5. Once everything is cooking nicely, turn the heat down to a medium-low and cover the skillet for about 3-5 minutes. Keep an eye on things so the bread doesn't burn.

  6. Flip sandwich as needed for cooking.

  7. Once the cheese has melted, transfer sandwich to a plate.

  8. When the bread is cool enough to handle with your fingers, remove the top slice of bread from the sandwich and spoon on the blackberry mixture. 

  9. Place the bread back on top and serve.

Please note that the nutrition data below is a ballpark figure. Exact data is not possible. Data does not include fats used for cooking.

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