POV: you’re looking for a new high protein lunch idea

a simple salad that feels good and tastes good too

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Protein.

It seems like it's all anyone talks about these days. And yes it’s important, but for the love of your gut, let’s obsess over getting enough greens every day as much as we obsess over getting enough protein 😛💚

Why does protein matter? 

Sometime in our mid 30’s, we start to lose about 1% of muscle mass each year, this loss happens even faster as we approach our 40s and 50’s so it’s important to increase our protein intake to support muscle growth and bone mass as we age. 

The recommendation for most healthy active women falls around 20-30 grams perm meal for a total of 80-100 grams of protein daily. More or less depending on your activity levels and your goals. In general, I try not to stress too much about the number of grams and instead try to include a variety of protein rich foods throughout the day. 

More Benefits

Protein also helps us feel satisfied after meals, keeps our blood sugar well balanced, and energy levels steady. But, different things work for different bodies! So if a night out at a steakhouse isn’t exactly your thing, there are still lots of other ways to up your intake! 

Plant based sources tend to be a little lower in certain amino acids like leucine, which is important for building new muscle and supporting recovery after exercise. It’s helpful to include a variety of different foods to make sure you’re getting enough, or you can supplement with a protein powder with a balanced amino acid profile (like this one) to fill in the gaps. 

Fiber Matters Too!

But it’s not all about protein!

Fiber (from veggies, whole grains, and legumes) and fermented foods (like sauerkraut, kimchi, and yogurt) are important too! They both tend to be underrated and under consumed, but oh so helpful in supporting a healthy gut microbiome, which is a *not so secret, secret to better overall health. 

While fiber is best known for its role in digestion, it also helps to stabilize your blood sugar, regulates your appetite, supports healthy hormones and your brain health too! 

When fiber gets fermented in your colon, the healthy bacteria in your gut get to work producing short chain fatty acids, like butyrate, which helps support a healthy gut microbiome. And it’s ALL about your microbiome! 

The recommended daily intake for fiber is around 25-35 grams a day but there’s research to suggest we should probably be aiming even higher (and the average daily intake for American adults is around 15 grams)! 

Benefits of Fermented Foods 

Almost every culture on earth has traditionally consumed some type of fermented foods. Kombucha, kimchi, sauerkraut, tempeh, and kefir are just a few. They’re primarily known for their probiotic benefits and promoting a healthy gut microbiome. But they also increase the nutritional value of foods by increasing the absorption of vitamins and minerals.

Our gut microbiome changes as we age, so eating more probiotic rich foods is an easy way to support your gut health and improve your mood, decrease cravings and support healthy hormones all at the same time! 

If you’re new to introducing fermented foods, or trying to get kids to eat more of them, try adding a forkful of sauerkraut into a grilled cheese or quesadilla! Trust me on this one! Wildbrine’s classic kraut is easy to love, and they carry it at Costco so it’s affordable too!  

Here’s one of my favorite lunches that checks all the boxes:

Kale White Bean Salad with Quinoa 

Packed full of veggies, fiber, and protein from the beans, seeds, and quinoa. Also delicious with grilled chicken, salmon or tofu! 

Ingredients

• 1 Large bunch Curly Kale 

• ¼ cup Sunflower seeds 

• ¼ cup Pumpkin Seeds 

• ¼ cup Hemp seeds 

• 1 ripe Avocado (diced)

• 1 can white beans 

Dressing 

• ¼ cup Olive Oil 

• Juice from 2 Lemons

• ½ T Dijon mustard 

• 1-2 cloves Garlic 

• 1 T Maple syrup 

• ¼ tsp each Sea Salt + Pepper 

Directions

Add all of the ingredients for the dressing into a mason jar, screw the lid on tight and shake until well combined. 

Cook the Quinoa according to the package.

Remove the kale from the stems and chop into thin ribbons.

Add the kale to a large bowl. Pour the dressing over the kale and massage until slightly wilted. Add the seeds and white beans, and gently combine. Top with diced avocado and a scoop of quinoa to serve. 

This hearty salad keeps well, so you can make everything in advance and enjoy for a few days. Enjoy!