How To Add More Protein To Your Tuesday Foods Meal Delivery

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How to Add More Protein to Your Tuesday Foods Meals

Team Tuesday's Guide to Boosting Plant-Based Protein

One common question we receive is: Can you get enough protein on a plant-based diet?
Absolutely! Our Tuesday Foods meal programs are thoughtfully designed to keep you energized, satisfied, and nourished with high-quality, plant-based ingredients.

Each menu is crafted to deliver balanced macronutrients—approximately 45–65% carbohydrates, 10–35% protein, and 20–35% healthy fats. Additionally, our meals provide an average of 40 grams of fiber daily and include over 50 different plant varieties to ensure a diverse intake of nutrients.

If you're new to a plant-forward lifestyle or looking to increase your overall protein intake, here are some effective ways to enhance your Tuesday Foods meals:

🌱 Plant-Based Protein

Lentils & Beans
Hearty and versatile, lentils and beans are excellent protein sources:

Lentils: 18g protein per cup cooked
Beans (e.g., black, kidney, pinto): 15g protein per cup cooked
Incorporate them into soups, salads, or grain bowls for a protein boost.

Nuts & Nut Butters
Rich in protein and healthy fats:

Almonds: 8g protein per 1/4 cup
Peanut Butter: 7g protein per 2 tablespoons
Add to smoothies, oatmeal, or enjoy as a snack. Choose unsweetened varieties for maximum benefit.

Tofu, Tempeh & Edamame
Soy-based proteins that are complete and versatile:

Tofu: 20–40g protein per cup (depending on firmness)
Tempeh: 30g protein per cup
Edamame: 18g protein per cup cooked
Great additions to stir-fries, salads, or as standalone dishes.

Whole Grains
Whole grains contribute both protein and fiber:

Quinoa: 8g protein per cup cooked
Amaranth: 9g protein per cup cooked
Oats: 6g protein per cup cooked
Use as base for bowls or in breakfast dishes.

Seeds
Small but mighty, seeds are nutrient-dense:

Hemp Seeds: 10g protein per 3 tablespoons
Chia Seeds: 5g protein per 2 tablespoons
Pumpkin Seeds: 5g protein per 2 tablespoons
Sprinkle on salads, blend into smoothies, or mix into yogurt.

🐟 Pescatarian Protein Options

For those including seafood in their diet:

Salmon: 40g protein per half fillet
Halibut: 23g protein per fillet
Shrimp: 25g protein per 3 oz serving
Pair with our salads or grain bowls for a protein-rich meal. Opt for sustainably sourced seafood when possible.

🍳 Flexitarian Protein Options

Incorporating occasional animal products can also enhance protein intake:

Eggs: 6g protein per large egg
Chicken Breast: 35.5g protein per medium piece
Grass-Fed Beef: 26g protein per 3 oz serving
Add to your Tuesday Foods meals as desired, focusing on high-quality, ethically sourced options.

Fuel Your Day, Your Way

Whether you're fully plant-based or following a more flexible approach, there are numerous ways to tailor your Tuesday Foods experience. With chef-prepared, nutritionist-approved meals as your foundation, adding extra protein is both easy and delicious.

From our kitchen to yours—delivered fresh, ready to eat, and made with love.