How To Add More Protein To Your Tuesday Foods Meal Delivery

Tagged in: Resources
How To Add More Protein To Your Tuesday Foods Meal Delivery

How to Add More Protein to Your Tuesday Foods Meals

Easy ways to boost protein—plant-based and beyond.

One of the most common questions we hear at Tuesday Foods is:
“Am I getting enough protein?”

The answer is absolutely yes.

Our meals are thoughtfully designed to keep you energized, satisfied, and nourished with balanced, plant-forward ingredients. Every weekly menu includes fiber-rich vegetables, healthy fats, and quality protein sources—with more than 50 different plants featured throughout the week.

Whether you're fully plant-based or simply looking to increase your protein intake, there are plenty of easy and delicious ways to build on your Tuesday Foods meals.

🌱 Plant-Based Protein Favorites

Beans & Legumes

Comforting, versatile, and packed with nutrients.

  • Lentils: 18g protein per cooked cup
  • Black, kidney, or pinto beans: 15g protein per cooked cup
  • Chickpeas: 20 g per 1/2 cup

Easy add-ins for soups, salads, grain bowls, and wraps.

Tofu, Tempeh & Edamame

Complete plant proteins that work with almost everything.

  • Tofu: 20–40g protein per cup
  • Tempeh: 30g protein per cup
  • Edamame: 18g protein per cooked cup

Perfect for stir-fries, bowls, or crispy sheet-pan dinners.

Nuts & Nut Butters

A simple way to add protein and healthy fats.

  • Almonds: 8g protein per ¼ cup
  • Peanut butter: 7g protein per 2 tablespoons

Blend into smoothies, drizzle over oatmeal, or pair with fruit for a satisfying snack.

Seeds

Tiny ingredients with a major nutritional payoff.

  • Hemp seeds: 10g protein per 3 tablespoons
  • Chia seeds: 5g protein per 2 tablespoons
  • Pumpkin seeds: 5g protein per 2 tablespoons

Sprinkle over salads, yogurt, soups, or smoothies.

Protein Powder & Smoothie Boosters

An easy way to increase protein throughout the day.

  • Pea protein powder: 15–25g protein per serving
  • Hemp protein powder: 15g protein per serving
  • Plant-based protein blends: varies by brand

Blend into smoothies, overnight oats, oatmeal, or even pancake batter for a convenient protein boost on busy days.

🐟 Seafood 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
  • Sardines: 23g protein per can

Pair with our salads or grain bowls for a protein-rich meal. Whenever possible, opt for sustainably sourced seafood.

🍳 Animal Protein Options

For those who enjoy a more flexible approach to eating:

  • Eggs: 6g protein each
  • Chicken breast: 35g protein per serving
  • Grass-fed beef: 26g protein per 3 oz serving

These can easily be added to salads, bowls, and veggie-forward entrées for extra staying power.

Fuel Your Day, Your Way

There’s no one-size-fits-all approach to eating well.

Whether you’re fully plant-based, pescatarian, flexitarian, or somewhere in between, Tuesday Foods meals are designed to give you a nourishing foundation that fits your lifestyle, goals, and appetite.

Chef-prepared. Nutritionist-approved. Delivered fresh and ready to enjoy.

From our kitchen to yours - with love.