Why Protein Is Key – Even For Veggie Lovers!

Why Protein Is Key – Even For Veggie Lovers!

Can you be Vegetarian BUT still eat a diet rich in protein?

The answer…

YES!

When we think about dieting and “eating well,” we think about whole natural foods. We even think about cutting calories if weight loss is our goal.

But so often we do these two things and still don’t get the results we want!

And it’s because MACROS MATTER!

Protein is essential but often the macro we focus on least.

But a lack of protein may be the reason we’ve felt hungry on other diets and have not gotten the results we’ve wanted.

Why is protein so important?:

  • It’s the building blocks of muscle. Not only will you preserve your lean muscle mass while potentially dieting in a calorie deficit BUT you can also build lean muscle to help you look more toned! AND as we get older, especially us ladies, it can be harder and harder to retain and even GAIN muscle. A diet high in protein helps! Plus, when we are injured, we often think we need less protein, BUT a diet higher in protein can help us prevent muscle loss while we are out and restricted from training.
  • Keeps you feeling fuller for longer. Protein keeps you satisfied so that you don’t end up feeling like you are starving even if you’re trying to lose weight.
  • It makes weight loss EASIER! The thermogenic effect of protein makes it EASIER to lose weight and drop body fat on a protein rich diet EVEN if you “overeat.” Plus, because it preserves lean muscle mass, you will tend to burn more calories even at rest and your metabolism will stay healthy.
  • Improves recovery and muscle repair. You will provide your muscles with the building blocks they need to repair. AND the increase in protein can also help your tendons and connective tissues repair. Greater protein synthesis accelerates tissue repair and strengthens connective tissues to reduce your risk for injury.
  • Can improve bone density and prevent osteoporosis. It is actually a common misconception that high protein is bad for your bones and this “myth” is based on a misunderstanding of bone metabolism. Actually the amino acids in protein are used to build bone AND because protein increases muscles mass, there is an increase in bone strength!
  • And studies of protein rich diets have even shown to improve brain functioning, quality of sleep AND even lower blood pressure!

Ok…so you’re now convinced you need more protein.

But how do you get it in if you’re a veggie lover?

That is why I wanted to share this delicious Vegetarian-friendly dish!

Cauliflower And Mushroom Casserole

SERVINGS: 3

INGREDIENTS:
1/2 tbsp Olive Oil
2 tbsp Fresh Parsley
4 tbsp Grated Parmesan Cheese
1/4 cup Fat-Free Greek Yogurt
4 tbsp Light Cheddar Cheese
3 tbsp Egg Whites
1/2 tsp Black Pepper
1/4 tsp Salt
1/2 tbsp Sea Salt
3/4 tbsp Olive Oil
1 clove Garlic, minced
1/2 Large Onion
1 1/2 pounds Cauliflower
1/2 pound Fresh Button Mushrooms

DIRECTIONS:

Preheat the oven to 425F and place a rack in the middle. Rub a small-medium baking dish with a bit of olive oil and set aside.

Spread cauliflower florets in an even layer on a rimmed baking sheet. Drizzle olive oil over the florets and sprinkle with sea salt and pepper. Roast in the oven 30 minutes or until the cauliflower is lightly caramelized, turning once.

As the cauliflower cooks, in a medium skillet over medium-high heat, saute the mushrooms in 1/2 tbsp olive oil sprinkled with a couple of pinches of salt.

Stir every minute or so until the mushrooms have released their liquid and have browned a bit. Add the onions and cook another 4-5 minutes until translucent. Stir in the garlic and cook for another minute and remove from the heat. When the cauliflower is ready, add to the skillet and stir until combined.

In a medium bowl combine eggs, cheddar cheese and yogurt.

Add cauliflower-mushroom mixture. Stir until well combined and turn out into your prepared baking dish. Sprinkle with parmesan cheese and cover with foil.

Lower the oven temperature to 350F. Bake in the oven for 30 minutes. Remove the foil and bake for 10 minutes, until golden around the edges. Sprinkle with parsley before serving.

ENJOY!

MACRO  BREAKDOWN:
Calories: 267
Protein: 22 grams
Carbs: 12 grams
Fats: 15 grams

Ready to eat according to your goals and learn how to get even more out of your vegetarian diet? Want to learn how to increase your protein using COMPLEMENTARY proteins even?

–> Join my Macro Academy!

Quick Peanut Butter Protein Muffins

Quick Peanut Butter Protein Muffins

Want to lose weight? Or maybe you’re tired of that little bit of body fat that seem to cling to your belly or thighs no matter what you do!?

Well let me tell you….depriving yourself of all of the foods you love is not the way to get the results you want…especially if you want those results to LAST!

Part of staying consistent so you can get the body you’ve always dreamed about, and FEEL great, is getting to still indulge in the types of foods you love.

Like for me…I LOVE sweets.

The second I force myself to cut out sweet treats, like ice cream or cookies, I instantly start craving them and end up binging on them!

So instead of cutting out those delicious treats, I make macro-friendly “tweaks” to those recipes so I can still enjoy them AND get the results I want without risking becoming deprived and binging!

One of my favorite macro-friendly MUFFIN recipes is below…You’ll love it too especially if you’re a PEANUT BUTTER LOVER!

Quick Peanut Butter Protein Muffins

SERVINGS: 4 (1 muffin is a serving)

MACROS (per muffin):
Calories: 69
Protein: 10 grams
Carbs: 4 grams
Fat: 1 grams

INGREDIENTS:
1 scoop PEScience Select Protein Peanut Butter Cookie*
¼ cup Unsweetened Applesauce
1 tbsp Coconut Flour
2 Egg Whites (6 tbsp liquid egg whites)
¼ tsp Baking Soda
¼ tsp Cinnamon
Cooking Spray
Peanut butter drizzle:
12 g (2 tbsp) PB Fit Peanut Butter Powder
1.5 tbsp Water

DIRECTIONS:

Preheat your oven to 350 degrees. Spray a regular sized muffin tin with cooking spray. If you use the regular-sized muffin tin, it will make four muffins. You can use a smaller tin to make more.

Combine all of the ingredient in a bowl and whisk quickly for about a minute to combine and help the batter fluff up.

Then divide evenly between the 4 muffin tins. Bake at 350 for about 10 minutes.

While baking, combine PB Fit and water to create your simple peanut butter drizzle.

Once muffins are done, remove from the oven and top with the drizzle. You can even save some on the side to dip the muffin in!

* You can use any peanut butter flavored protein of choice.

This is why I LOVE Macro Cycling. No foods are off limits. You can still indulge in the treats you love. AND you can get killer results to look and feel great.

Learn more about Macro Cycling –>