Samples of protein portions.
you need 100-150 grams every single day!
Samples of protein portions.
you need 100-150 grams every single day!
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you need 100-150 grams every single day!
Eggs:
5-6 grams protein, per egg.
Chicken Breast:
40-50 grams per breast.
Mixed Nuts:
25-30 grams per cup.
Beans:
12-16 grams per cup
Samples of Carbohydrate portions.
200 grams on low-activity days.
and 300 grams on active days!
Samples of Carbohydrate portions.
200 grams on low-activity days.
and 300 grams on active days!
Wheat toast:
25 grams in two slices
Spaghetti:
43 grams in one cup.
Brown Rice:
45 grams in one cup.
Potato:
60 grams in a large potato.
Breakfast
Overnight oats
Overnight oats
Soak chia seeds in almond milk overnight, add berries and nuts in the morning.
Greek yogurt parfait
Greek yogurt parfait
Add sliced bananas, honey, and half-cup of nuts to a bowl of yogurt.
Whole-grain toast
Whole-grain toast
Add avocado slices, a poached egg (or a plant-based alternative), and a sprinkle of black sesame seeds atop a slice of toast. Top with sprouts or diced peppers.
Scrambled eggs / Tofu
Scrambled eggs / Tofu
Sauté spinach tomatoes. Add a diced, baked sweet potato for energy!
Smoothie
Smoothie
Spinach, kale, banana, frozen berries, almond milk, and a scoop of vanilla protein powder. Add ginger root or turmeric root for some spice. For extra calories and creaminess, I enjoy adding avocado!
Cottage cheese (vegan preferred)
Cottage cheese (vegan preferred)
Add pineapple chunks, a couple berries or seeds, and a drizzle of honey atop cream cheese or vegan alternative.
Overnight chia pudding
Overnight chia pudding
Made by soaking chia seeds in almond milk overnight. In the morning, top with kiwi chunks and strawberries. Cacao nibs may add a bit of chocolate-y flair. A dash of protein powder never hurts, stirred into pudding.
Lunch
Spinach and kale salad
Spinach and kale salad
Add apples, sliced strawberries, walnuts to leafy greens, then drizzle a balsamic vinaigrette.
Chickpea salad
Chickpea salad
Add diced cucumbers, red onion, parsley, and a lemon-tahini dressing. I enjoy raw, red onion in mine, plus some pepper flakes.
Quinoa and black bean bowl
Quinoa and black bean bowl
Add in roasted sweet potatoes and roasted carrots; corn and cilantro-lime dressing pair well.
Quinoa salad
Quinoa salad
Enjoyable on a warm day, add cucumbers, tomatoes, and a lemon-tahini dressing to a bowl of chickpeas and cooked quinoa.
Whole grain wrap
Whole grain wrap
Fill with hummus, roasted red peppers, spinach, and sliced turkey or a plant-based protein alternative. I enjoy mine toasted in the air fryer.
Whole grain pita pockets
Whole grain pita pockets
Stuff with falafel or toasted tofu, lettuce, cucumber, and a tahini sauce.
Spinach and arugula salad
Spinach and arugula salad
Get creative with the additions! Walnuts, sunflower seeds, and cashews all add protein. Apples and (sugarless) cranberries add sweetness. I enjoy drizzling olive oil on top with a pinch of salt.
Dinner
Grilled vegetable stir-fry
Grilled vegetable stir-fry
Fry tofu or tempeh, serve over brown rice. Add in diced, leafy greens such as kale or spinach
Baked salmon
Baked salmon
Eat with steamed broccoli and quinoa on the side.
Lentil and vegetable stew
Lentil and vegetable stew
I enjoy avocado added into my stew, but the stew itself is hearty!
Stir-fried tofu or tempeh
Stir-fried tofu or tempeh
Mix with vegetables and a low-sodium soy or teriyaki sauce, served over brown rice.
Grilled chicken breast (or vegan alternative)
Grilled chicken breast (or vegan alternative)
Enjoy with steamed carrots or baked potato, and some quinoa.
Stuffed Portobello mushroom caps
Stuffed Portobello mushroom caps
Stuff with a mixture of quinoa, spinach, and diced tomatoes. I enjoy diced peppers in mine to add some spice!
Vegetable and chickpea curry
Vegetable and chickpea curry
Serve with brown rice or quinoa.
Snacks
Hummus and Veggie Sticks
Hummus and Veggie Sticks
Enjoy a generous portion of hummus alongside colorful vegetable sticks like carrot, cucumber, bell peppers, beats, and celery.
Nut Butter and Banana
Nut Butter and Banana
Spread almond or peanut butter on banana slices. This combination offers a satisfying mix of natural sweetness, protein, and healthy fats. Adding a wrap and trail mix makes the snack more filling
Mixed Nuts and Dried Fruit
Mixed Nuts and Dried Fruit
Create your own trail mix by combining a variety of unsalted nuts (e.g., almonds, walnuts, cashews) with dried fruits (e.g., apricots, raisins, cranberries). This snack offers both protein and healthy fats.
Cottage Cheese with Fruit
Cottage Cheese with Fruit
Cottage cheese (or a dairy-free alternative) pairs well with pineapple chunks and oats. It's a combination of protein and natural sweetness. Add almonds or walnuts for additional protein and a crunch!
Edamame
Edamame
Steamed or boiled edamame is a great source of plant-based protein. Sprinkle a little sea salt or your favorite seasoning for flavor. I enjoy garlic powder on mine as well!
Rice Cakes with Nut Butter and Berries
Rice Cakes with Nut Butter and Berries
Spread nut butter on whole-grain rice cakes and add a layer of fresh berries for a satisfying and crunchy snack. To these, I also add cinnamon or cacao powder.
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