Winning Friends with Salad

Light babybels, string cheese, cottage cheese, and 2% or fat free greek yogurt are all yummy, portable protein sources I use on the go. If I’m at home, egg whites, turkey bacon, frozen shrimp, etc are all easy go to protein sources that require little prep. Good luck! Sounds like the nutritionist has some great suggestions and it must feel good to have a plan

beans are a really good source of protein, you should add them to salads. Tuna is GREAT! I know you eat it from time to time so I’m sure you already know that. I really like buying the pouches that are 90 calories, all you have to do is rip open the bag and it’s ready to go. I love putting them in wraps with all sorts of veggies. For breakfast try Kashi Go Lean cereal (regular, not crunch), it has a TON of protein, lots of fiber, and is low in calories.

And I’m obsessed with Fage 0%. It has a lot of protein in it and the texture is great. When I work a long shift (retail, so I’m on my feet the whole time) I have 1 cup fage mixed with a chopped pear, 1 cup fiber one or kashi go lean and 1 Tbsp ground flax and it honestly keeps me full for HOURS!

I’m really glad the appt went well and hope you break your plateau soon (I know how frustrating those are!)

Glad to hear your appointment went well! And, YAY, you get to eat more! That’s ALWAYS good news
How much protein did she recommend? I eat meat less than once a day, but I think I get enough from other sources (nuts, beans, dairy, whole grains, etc.). There really seems to be more protein in things than I think sometimes.

Kate,
I’ve been reading your site for about a month now and I really enjoy it! I think it’s great how you balance real life with eating right and exercise.
I was just wondering how you and your dietician came up with the “1800 calories a day” number? There seems to be so many different calculations out there that give a huge variety (when I enter my information I’ve been given anywhere in between 1400-2900 calories per day). I know seeing a dietician is the best way to get the best answer but did she walk you through where she gets her numbers?

Chiming in on the Fage love… that yogurt is PACKED with protein! (and so delicious with a little honey and cinnamon.) I’m a vegetarian, so my main protein sources are nuts, beans, tempeh. I snack on edamame, Soy Crisps, and almonds all the time. Try making a smoothie and going heavy on the milk (or hemp milk or soy milk.) In the morning, try spreading whipped cottage cheese on Ezekiel toast and sprinkling with sunflower seeds, or spreading refried beans onto an Ezekiel tortilla for lunch. Or if you do poultry, maybe turkey and cheese, plus a schmear of hummus, wrapped up into lettuce leaves? That’s really nice and refreshing for summer.

Oh, and I don’t know which Gristede’s you go to, but I STRONGLY recommend staying away from that filthy chain. Before I stopped going there, not only did I find cockroaches, hairs, and mold in my food, but one time I pulled a carton of ice cream out of the store freezer and IT WAS ALREADY HALF EATEN. Gaaaaaah.

Hey! I just wanted to say I love your blog! Also, how did you find and decide on an RD to see? I’ve been thinking about seeing one a lot lately because I have the same problem with too many carbs, not enough protein, etc and I’m also trying to convert to a vegan diet. Oh, and I want to get back in shape as well! Anyway, just wondering how you chose the one you went to. It sounded like you had a great experience.

That lunch looks AMAZING. Rachel did a great job of listing proteins, as did Sarah, considering she mentioned a few of my favorites!

In the morning I eat my cereal (kashi golean) on top of fage 0% (instead of milk) with a chopped up banana. Not only is it “funner” to eat (in my humble opinion! haha) but it also keeps me full for about 2097% longer than just eating my cereal and banana with skim milk.

Have you tried making the veganomicon black bean burgers? They’re AMAZING and pretty high in both fiber and protein. Soooo good.

You & I seem to have similar “weak spots” I guess you could say. Lately I have been focusing on getting more calories, protein and weight training in my daily schedule too! I’m already at my goal weight, but it’s actually a lot harder to maintain than I thought. I still haven’t quite figured it out, but people gave some good protein suggestions so maybe that’ll help!

Fage…Yum… only 15 g protein tho… Skyris Plain = incredible! 110 kcals, 22 grams protein!!! soy chips as snacks? protein powder in smoothies? Eat more beans Fish! Skyr.is IS increddi though Kate, WF sells it Vanilla makes perfect dessert tho! (BTW, Skyr.is = Icelandic Yogurt!) http://www.skyr.is/

And that salad looks A.MAZING!!! Homerun

SO glad to hear all about the nutritionist appointment and that it was such a success. I’m sure that plateau will be long gone now that you know exactly what you need to work on in terms of fueling your body properly.
Can’t wait to hear more about the new protein infused meals and snacks you’re going to be eating! hehe

And I second the question about what factors were looked at in determining your calorie requirements. Was a lot of it based on how much you burn when you workout and such?

I’ve moved beyond Fage and on to other greek yogurts, because Fage is mega expensive and it’s also shipped from Greece, which makes my carbon footprint sad. The Trader Joe’s brand greek yogurt is much cheaper and every bit as good. Another good brand is Oikos (their 0% has only 100 calories for the one-serving cup!).

In the non-greek category, Ronnybrook Oh My God. It tastes a lot like the yogurt I had in India, which is a major compliment.

My favorite thing about yogurt is that nonfat yogurt tastes almost exactly the same as full-fat. I can’t tell the difference at all, especially after throwing in some granola, dried fruit, nuts, etc.