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Meal Prep Monday: Protein Boost

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


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