Monday, December 8, 2014

Protein and Cage Free Eggs

One of the most common questions a vegetarian hears is: how do you get enough protein?
And a true vegetarian finds that question quite funny, and then annoying after hearing it so often. 

Protein is not only abundant in many more foods than we realize, but it is also over consumed and overemphasized. In the United States, we are encouraged to get 10-35% of our calories from protein. That means adult women should be consuming around 46 grams of protein, and men around 56 grams. These grams can actually add up quite quickly! Here is a sample meal to give you an idea of how easy it is to consume enough calories while eating meatless:

Day 1:

Breakfast:
  • Greek yogurt (1 cup): 17 grams
Lunch:
  • 1/2 cup chickpeas in a salad: 19 grams 
  • 1/3 cup quinoa: 7 grams
Dinner:
  • 1/2 cup tofu in rice stir fry: 10 grams
Snack:
  • Nuts snack: 6 grams of protein

Total: 59 grams of protein

 

Day 2:

 Breakfast:
  • 2 eggs (any style): 12 grams
    •   With cheese: 5 grams 
Lunch:
  • PB&J: Peanut butter (2 tbsp): 8 grams
    •   2 slice of wheat bread: 6 grams
  • Glass of milk: 8 grams 

Dinner:
  • Lentils in soup (1/2 cup): 9 grams

Total: 48 grams of protein 


It's actually quite shocking when you look at these numbers. Personally, it makes me wonder how much protein I am consuming on a meat-eating day! After doing some research, I found that average Americans eat around 50% more than the daily amount of meat per day!


Participating in Meatless Monday is an easy, affordable, and healthy way to get your meat and protein consumption in check.

Looking for meatless on campus? You may reach for a hard boiled egg, and Sodexo is now proud to announce that all of our shelled eggs are cage free! That equates to over 39 million eggs each year that Sodexo is humanely buying and supporting the farms that do so. So make sure to grab some cage free, protein packed eggs today at lunch and dinner!

Happy Meatless Monday,
- Jackie
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Check out our Meatless Monday Specials:
https://ithaca.sodexomyway.com/dining-choices/resdining/index.html
Take the Meatless Monday Pledge:
http://www.meatlessmonday.com/pledge-to-go-meatless/

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