How To Add Protein To Your Tuesday Foods Meal Delivery
HOW TO ADD PROTEIN TO YOUR TUESDAY FOODS MEAL DELIVERY
Team Tuesday’s tips for adding an extra protein source to your meals.
We get a lot of questions regarding protein from our clients: Do you really get enough protein on a plant-based, vegan or vegetarian diet? What if you’re not eating meat?
The truth is you can get all you need (and more!) to stay lean, energized, and satisfied with Tuesday Food’s plant-based programs.
Our meals are nutritionally designed to deliver optimal protein (which you can find in surprising places, like quinoa, hemp seeds, beans, nuts, leafy green kale and cauliflower). We intentionally design our menus to have 45-65% from carbohydrates, 10-35% from protein, and 20-35% from fat, and provide an average of 40 grams of fiber per day. A single day on our program provides over and over 50 different plants and every vibrant color so you can fill up on a full spectrum of super foods, and ample protein from high-quality plant sources.
For those who are new to a plant-forward way of eating there are plenty of healthful ways to “up” the protein of your meal program.
BELOW, A FEW TIPS FROM TEAM TUESDAY FOR CUSTOMIZING OUR MEAL PLANS (OR YOUR OWN PLANT-BASED COOKING) TO GET MORE PROTEIN IN YOUR DIET.
VEGAN DIET:
Lentils and Beans: Lentils and beans are packed with protein! One cup of cooked lentils contains 18 grams of protein and one cup of cooked beans contains about 15 grams. They are very versatile, too. Cook them up with your favorite spices and add them to salads, veggie burgers, soups, and pasta sauce.
Nuts and Nut Butters: Nuts are high in protein and healthy fats. A handful of raw nuts makes a great snack. You can also add them to smoothies or your morning oatmeal. Nut butters are a delicious addition to smoothies, apple slices, and whole grain toast. When shopping for nut butter, make sure to look for brands made without added sugar.
Sprouted Tofu, Tempeh and Edamame: Tofu, tempeh and edamame are all soy products that can help ease the transition from cooking with meat, to cooking with more plants. Tofu and tempeh are complete proteins and are great served in soups and ramen and doubles as a tasty alternative to meat in pasta, or over brown rice and vegetables. Edamame is another plant protein powerhouse. One cup of cooked edamame contains 17 grams of protein! Enjoy alone as a snack or eat the rainbow with this nutrient-packed chopped salad.
Whole Grains: Believe it or not, whole grains contain protein too! You’ll find protein in commonly-used grains, like brown rice and oats. Or be adventurous by experimenting with ancient grains, such as quinoa, millet, or amaranth. These whole grains are delicious and filling. One cup of cooked quinoa (actually a seed!) provides eight grams of protein, and you’ll get nine grams of protein from a cup of cooked amaranth.
Seeds: Chia, hemp, pumpkin, flax, sunflower… the list goes on. A variety of seeds can contain between five and nine grams of protein in one-quarter cup. Seeds can be added to a number of meals - including salads, cereals, or even desserts
PESCATARIAN DIET:
A pescatarian diet typically includes vegetables, grains and beans along with fish and other seafood as a protein source, but excludes meat and dairy. A balanced pescatarian diet also mirrors the Mediterranean diet as it is loaded with fruits and vegetables, whole grains, nuts and beans and rich in monounsaturated fat found in olive, safflower and sesame oils. More on the benefits of a Mediterranean diet here.
Add wild-caught fish like salmon, halibut or shrimp to a leafy green salad, or pair with any of our Tuesday Foods salads, bowls or entree items. It’s important to understand how and where you’re getting your protein sources; make sure to choose local, organic and sustainable fish whenever possible. The cleaner the food source - the better the nutrients.
FLEXITARIAN DIET:
The flexitarian diet is a play on two words: flexible and vegetarian! While no single definition has been adopted, we define the flexitarian diet as a plant-forward diet that incorporates and allows room for organic meat, wild-caught fish, dairy or eggs. The emphasis on plant foods is the key concept, providing the health benefits associated with a plant-based diet without the strict rules associated with being vegan.
Grass-fed beef, organic chicken, and pasture-raised eggs make for great supplements to our Tuesday Foods meals. Focus on getting the highest-quality meat at a local farmer’s market or grocer possible. Kelly our Co-Founder, adds hard boiled or poached eggs as a side when she is looking for an additional protein source. Eggs pair exceptionally well with our Pad Thai dishes
