Is it Wednesday already? This week (like most) is practically flying by at the speed of light, which of course while I love my job, I wouldn’t mind sleeping for a little bit longer in the morning. Bring on the (almost) weekend! And by almost, I mean in um… 2 more days. Sorry.
Last week after sharing my Wednesday (er.. Tuesday) eats, I told you all how I was going to be more mindful of getting more protein in my life. Even though I said I would like to get about 80 grams per day, I haven’t really been too mindful on if that was actually happening or not. Yes, I tried to get protein in at every meal, and so I was assuming it was adding up. I checked every few days or so, and I thought it would be a good idea to check in and see how I did yesterday!
Thanks to Jenn for being a gracious host for What I Ate Wednesday!
Breakfast — 5:50 AM
Classic oats in a jar — the best reason to eat jars of peanut butter quickly. I had my usual combination of pumpkin oats, cinnamon, apples, and cranberries. Do you see my little bowl to the side? I had to add more apples and cranberries after I ate some. It was overflowing!
Breakfast = 12 grams of protein
Lunch — 11:30 AM
I could eat my lunch every day for the rest of my life. Honestly, if I could eat leftover lasagna every day, I wouldn’t be such a lunch hater. Needless to say, I ate leftover lasagna along with some Fage Greek yogurt with 1 tbsp. chocolate Sunwarrior.
Lunch = 29 grams of protein
Snack — 3:30 PM
Are you surprised? Are you even more surprised to see this same picture for the sixth week in a row? I’m horrible. I scarfed down my raisins and almonds on the way to my massage appointment after school. Don’t be jealous, it was painful.
Snack = 7 grams of protein
Dinner — 6:15 PM
I didn’t have enough time or energy to think of anything too creative when I got home tonight. The Husband was eating leftover lasagna, so I threw together a salad with avocado and every other vegetable I could find along with a sweet potato. I must admit, this was sad in the protein department.
Dinner = 8 grams of protein
Snack — 8:30 PM
Same snack as last week! Protein muffin, Greek yogurt, hazelnut butter spoon. Never gets old.
Snack = 28 grams of protein
And if you’re wondering, dark chocolate is not a high in protein snack, so counting my 3 after dinner pieces just doesn’t cut it.
Did I meet my goal? Total protein count for the day was 82 grams! I’m going to be ripped before I know it. Yeah, probably not.
I’d say that is a huge improvement since last week — seriously, the protein was sad last Wednesday. I’m hoping to keep it up and be more mindful in the upcoming weeks as I continue training for my half marathon!
Question: What are your go to vegetarian protein sources?
{ 77 comments… read them below or add one }
I would be pretty happy with that lunch too! Greek yogurt is my favorite source of veggie protein…followed closely by tofu & soy milk! I know peanut butter is touted as being a good source of protein and as much as I LOVE the stuff, I don’t think it fares that well…unless you’re eating like half a jar per sitting!
which is never a bad thing…
I am always trying to get more protein. My trainer just told me I should aim for one gram for every pound. Damn that’s a lot of protein. I think I should try these protein muffins for dessert at night. Do you have a recipe?
Holy cow! I read 0.6 grams for every pound. I guess it just differs based on fitness goals!
Hi ladies! The recommendation for a healthy individual (regardless of training, trying to build muscle, etc) - is about 0.8-1g/kg body weight. So divide your weight in pounds by 2.2 to get kilograms, then multiply by 0.8 and by 1. A 120 lb person would need 44-54 grams per day. Hope that helps!
Dairy. Dairy. Beans. Dairy…. You totally got in a lot of protein today! I’m going to have to ‘pin’ your protein muffin on ‘things to bake! NOW’
saved by greek yogurt! woo! i love how it packs up a pumch of protein. How’s that for some alliteration? hehe.
saved by greek yogurt! woo! i love how it packs up a punch of protein. How’s that for some alliteration? hehe.
haha i know, right? Greek yogurt always saves the day!!
I really like this post, Chelsea! It’s fabulous to see you achieving your goal!
My favorite go-to veggie protein source is a big salad with lots of greens (greens like kale, collard greens, and spinach are super bioavailable in protein) served with hummus on Ezekiel bread (15 grams of protein). I also love sprinkling hemp seeds on my salads and chia seeds in my oats/smoothies/homemade puddings, which are packed with protein!
“And if you’re wondering, dark chocolate is not a high in protein snack, so counting my 3 after dinner pieces just doesn’t cut it.” — LOL that would be my life, to a T.
Quinoa is my go to veggie protein, oh and beans and lentils!
Right now I’m getting very little protein unless I find some way to get meat or eggs into my diet. I’m waiting for my Sunwarrior protein to arrive in the mail! Stupid free shipping takes forever…
Wow go you for getting all that protein in! I really have never checked to see how much protein I’m getting but that would be a good idea to check every few weeks or so.
I love TVP from Bob’s Red Mill. That stuff can go in anything - veggie burgers, pasta sauce…you name it.
I tried it and wasn’t a fan! I know it has a lot of protein, but I just couldn’t stomach the stuff.
Greek yogurt is always my saving grace… and protein powder in a pinch! I totally agree that oats in a jar makes me eat pb faster. I scour my boyfriend’s cupboards every time I visit to make sure I am not missing his almost empty jars too:)
I try to eat a lot of quinoa or lentils, and peanut butter (OF COURSE!) and giving the ol’ tofu a run again soon. Awesome job with the protein…I gotta get mine up a little bit I think!
Haha whenever I have OIAJ, I always have to have an extra bowl of toppings too.
Greek yogurt, cottage cheese, and tofu are my favourite protein sources!
Hahah I love the almond and raisin snack pic!! I have them practically everyday too! Great eats and happy WIAW
Wow! Great job with the protein intake..thats awesome!
though I’m not veg.. I do enjoy me some alternative protein sources. Greek yogurt has a particularly special place in my heart!
I’ve been trying to be really mindful of my protein intake now that I’m pregnant. Greek yogurt, beans, and tempeh are all delicious sources!
Way to pump up that protein girl! People should use you as an example that veg’s can get a lot of protein!!! VEGGIE POWER!!!
That reminded me of “girl power!” haha!
I’m a major eggs person. That’s where I’d say the majority of my non-meat protein comes from. Also, everything from oatmeal to peanut butter covers my butt on that one, too…
Quinoa! I love to use it instead of rice for stir fries, top a big green salad with it with some vinaigrette, or use leftover quinoa for pan-fried quinoa patties.
Eggs, beans, and dairy products are my protein staples! I also love stirring protein powder in to oats.
Love protein oats!
I definitely rely on beans: hummus, bean salad, homemade baked beans…I got a huge smile on my face when my roommate asked me how to make baked beans. Converting my roommate, one dish at a time, haha!
Eggs. I eat at least 3 a day. Are my main quick form of protein. I think I probably get above the ‘recommended’ value to be honest but I like what I eat and it fills me up!
I haven’t eaten eggs for a while just because of the source where it has been coming from (I never know!), but in our CSA this fall we are getting a dozen bi-weekly organic free range eggs, so I’m thinking about incorporating those again!
Love your meal choices! I love beans for extra protein and fiber of course too. They always fill me up and they’re delicious!! Greek yogurt and various nuts are also my favorites, which it looks like you included in your day.
Tempeh (yummm), beans, nuts, eggs, and greek yogurt are my go to sources. And they’re all good to eat!
i’m always trying to get more protein in… that has proved much more difficult as i try to reduce meat intake (it was always so easy to throw a grilled chicken breast on something and you had an easy 25 grams). i try not too rely too much on protein powder (although i love it in smoothies and yogurt), but rather beans and veggies. but you’re right, it’s definitely a conscious effort to get it in.
Great job on the protein! I knew you could hit the 80 range.
And also - I love you. Just had to say that!
PS - I love you more.
I am loving all the protein you got!! Incredible!
I would love to add up how much protein I get a day..I wonder if I would be as good as you?…I do eat a lot of chocolate 
yeah, the chocolate didn’t add up very well!
I’ve been working on getting in more protein too. I kind of forget about that sometimes.
Everything looks so great! I’m with you on the leftover lasagna. Something about leftover pasta, gets me every time!
nice job on the protein front! Yogurt, beans, eggs, quinoa and nuts are my fave vegetarian protein sources. I try to make sure I have at least 1-2 of those a day.
I try to eat a lot of Greek yogurt, goat cheese, and nut butter. I love tofu. but don’t make it that often. I ordered a bag of vanilla Sun Warrior to try it out because I know I’m not getting enough right now. I’m marathon training and can tell that I’m not recovering as fast as I could be after long runs.
yes yes yes! THis is exactly why I am doing more protein as well. My muscles are just not repairing themselves well enough after runs!
Dang, I just wrote about the SAME thing today. I’m preggers and only got 50g of protein yesterday and that was a *high* day. I think I need to incorporate more protein powder in just about everything and also maybe eat two servinges of greek yogurt each day (or sub one for cottage cheese).
I have no idea how much a pregnant woman should get, so I don’t want to advise on anything or agree/disagree. But, I’m glad you’re doing what’s best for your baby and your body!
Why do you want so much protein? I know if it’s from plant sources then there is no harm done (unlike animal sources where over 10% is bad), just wondered why you are aiming for so much.
I am currently training for a half marathon, and was finding my muscles just weren’t repairing themselves the way the need to. After my IT band flare up last week, I decided to up my protein a little bit. Nothing strict or out there, just trying to ensure I get at least once source per meal!
Oh, makes sense!
I am so glad I found your blog. I love this day’s menu! I’m always trying to find better protein sources (don’t have trouble finding carbs), as I train for my first marathon.
Good luck on that marathon! Which one/when are you running?
I’m running the Duke Tobacco Road Marathon in March. I’m blogging about the experience, and one of the hardest parts for me is “clean eating.” I will be following you!
Speaking of protein, I got my PureFit bars in the mail yesterday! They’re in my post for today - thanks for the giveaway!!
Ooo yay! Hope you like them!
I love how you added choc sunwarrior powder to your greek yogurt. Going to give that a try!
That’s awesome that you were able to reach your protein intake goal! I’m working on upping mine right now but, like you, I haven’t really kept track of how I’m doing. I need to, in the next day or so, to see where I stand.
And aren’t leftovers for lunch the best? Makes my day that much simpler.
You go girl! Beans, nuts, quinoa, eggs, cottage cheese, yogurt are all my favorites. I get the “are you sure you eat enough protein??” question from my mom all the time. I think she takes it personally that I don’t like meat since she raised me on it.
my go-to vegan source of protein? TOFU! it’s either one that’s simply characterised by extra firmness . . . or one characterised by bbq flavour! (my trashy tofu, as i like to call it).
and allow me to add, if i could pick one teacher for my “hypothetical” children, you would be it. i think you’re so beautiful! inside and outside! the perfect teacher! xxx
Edamame, Quinoa & Tofu!
Nice job on the protein! I’m definitely a beans and grains kind of girl. For some reason that sweet potato looks amazing.
I’m always saved in the protein department with Greek yogurt. But I’m trying to cut out dairy to see if that would help heal my gut, and I’m at a loss without my back-up. Gotta eat more beans and the few nuts my stomach can handle.
Way to go girl!!! Mhhhhhh now I am craving lasagna for lunch!
Greek yogurt and Sunwarrior are my go-to’s for veg protein!
I love that bedtime snack of yours!
Great Job! I really need to jump on this wagon! I had to get rid of soy in my diet and since then I’ve had a hard time packing in protein to my meals. Luckily refried beans and black beans have been a saving grace
I love any kind of bean, as well as low-fat and/or fat-free dairy (Greek yogurt, cottage cheese, etc)
Cottage cheese is one of my favorite protein sources. I use it as a savory side or I make a sweet dessert with stevia, cinnamon, and pumpkin!
I really want to increase my protein intake this month, especially at dinner. I eat a lot (too many) nuts… thanks for the ideas
If I’m not mindful of it I can be quite sad on the protein side too - I do use powders from time to time but I really try to get the protein I need from food I eat, so I sneak nut butters into my fruit snacks and add walnuts to my breakfast (which is always oats, which are a good source of protein).
Nutritional yeast is a complete protein (or says Wikipedia) which is really helpful for us veggies, and it can be sprinkled on almost anything. My main protein source in meals usually comes from some kind of bean or pulse like lentils, chickpeas or black beans, as I cook with them a lot. I also have some lactose-free milk - some in my oats and some in my tea. It’s all small but I do think it all adds up. Don’t know if I’m quite at 80g a day though! I put my needs at around 55-60g…I should do a count one day though!
Thanks for the ideas … by the way, yes to Greek yogurt - such a great protein source!
I’ve never kept track of my protein! I totally should though, great idea:D
I have never kept track of my protein! I should one day , just to see!
Happy Wednesday love!
I need OIAJ again soon, been too long!
Adding protein powder to yogurt, oats, smoothie, etc. has definitely helped me. And beans! I can’t get enough!
One of the things I like about WIAW is that it makes me really notice where I am lacking in my diet. One day’s eats is not indicative of my diet in general, but it does remind me to think about making sure I get enough protein, vitamins, etc more often than I did before when just highlighting one particular meal or just one dish.
We get our protein in very similar ways. Greek yogurt is a nice boost and I also eat eggs once in awhile, as well as Sun Warrior, beans, lentils, tofu, tempeh, edamame and small amounts of cheese-mostly goat.
I have definitely been watching my protein intake lately, and I’m so excited that I’ve finally passed the 80 gram mark, too
I’m impressed that you are vegetarian and able to get so much! Greek yogurt makes a huge difference.
Greek yogurt, nutritional yeast, beans, protein powder (lame, I know) and nuts!
i absolutely love nutritional yeast and peanut flour as protein sources!
I really like dried cranberries but have not found any that don’t have a huge amount of sugar in them. Can you give me any suggestions??? Thanks.
That breakfast looks awesome. I loooove oatmeal!