March 7, 2022 - Lindsay O'Neill in partnership with Advanced Surgeons
Thank you for joining @AdvancedSurgeons - AND - @SmallHinges c/o @LindzOneill
MENU & Recipes:
Overnight Granola –
1/3 cup granola – 5g protein
OR- 1/3 cup oats – 4g protein
¾ cup Kite Hill Protein yogurt or Siggi’s – 11g protein
OR – ½ cup Oatly Milk + 1 Scoop Protein = 11.5g protein
Berries (especially blackberries) = 1g per ½ cup
Bananas = .6g per half banana
Peanut butter = 4g per 1 tbsp
1) Granola + Yogurt + Berries + Peanut Butter = 21g
2) Granola + Oatly/Protein + Banana + PB = 21.1g
3) Oats + Yogurt + Berries + Peanut Butter = 20g
4) Oats + Oatly/Protein + Berries + Peanut Butter = 20.1g
*ADD A TSP OF CHIA FOR 4.7G MORE PROTEIN
Power Bowls- 23-25g veggies only
One cup cooked provides about 8 grams of protein and 5 grams of fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.
Chickpeas have ~25g per can x 2 = 50g
Veggies: 26.5g total
Large zucchini = 5g
5 Carrots = 2.5g
Mushrooms = 1.5g
3 peppers = 3.5g
Spinach 2 cups cooked = 11g
Asparagus = 3g per cup
1cup Quinoa per “bowl” = 8g
Chickpeas = 10g per bowl
Veggies = 5.5 per bowl