Non Meat Protein Packed Meals
Protein is an essential macronutrient which is always a part of any of our custom nutrition plans. In fact, majority of our clients at Your Daily Dose are recommended to intake up to 43% protein (among other macros) of a single meal. While it may be common knowledge to most that protein is essential for building, replacing and repairing tissue in bones, muscles and cells, there’s one more reason why we recommend a higher protein intake. Thermic effect of food (TEF) is the amount of energy needed to break down food during digestion. Protein requires the most amount of energy to break down during digestion (at 20-35% of energy consumed), as compared to fats and carbohydrates (both 5-15% of energy consumed). A simple change of protein in your diet will lead to an increase of your metabolism and fat burning. We take this tenant very seriously and this reflects in custom meal plans at Your Daily Dose. As a part of Nutrition Coaching, we help our members with food options at their preference. Here are three non meat protein packed recipes, using one dressing - for our plant based friends!
Protein Power Bowl
1 cup Fried Firm Tofu
1/2 cup Boiled and peeled edamame
2 eight minute soft boiled eggs
3 tablespoons Hummus sauce
1 cup cooked Quinoa
1 Tomato sliced
1/4 cup sliced Onion Leeks or Spring Onions
Dressing
1/4 cup Extra Virgin Olive Oil
2 tablespoon lime or lemon juice
1/8 cup balsamic vinaigrette
1/2 tablespoon chili flakes
Cheesy Protein Salad
1 cup cottage cheese (sliced cubes or separated)
1/2 cup cherry tomatoes sliced in half
1/2 cup sliced cucumber
1 cup toasted multigrain bread (sliced in small portions)
1/4 cup basil
salt and pepper to taste
Dressing
1/4 cup Extra Virgin Olive Oil
2 tablespoon lime or lemon juice
1/8 cup balsamic vinaigrette
1/2 tablespoon chili flakes
Two Pea Protein Salad
1 cup cooked chickpeas
1 cup cooked green peas
1 cup arugula leaves
1/4 cup chopped parsley
1/4 cup shaved parmesan
Dressing
1/4 cup Extra Virgin Olive Oil
2 tablespoon lime or lemon juice
1/8 cup balsamic vinaigrette
1/2 tablespoon chili flakes
