Wednesday, November 19, 2014

Pack a Punch




I was talking to a colleague recently who admitted that due to budget constraints her family was trying to slash their grocery bill. As a result they were not buying much meat and she was really beginning to feel lethargic due to a lack of protein. Tough times are all around us. Even for my family, sometimes the grocery bill has to be reduced in order to keep money flowing throughout the month. The majority of my money goes towards my food budget. That is just a choice I make. I don't shop or have a fancy car but I like to eat well. It's important to me to provide my family with organic as well as fresh and local food as much as possible. However, it does get pricey. Have ya bought organic chicken breasts lately??? So I try to be creative and get quick, healthy dinners on the table that pack a nutritional punch, but not a punch to my wallet. Beans to the rescue!! I love beans. They are so full of protein and iron and they are really filling. It doesn't always have to be beans and rice either. There are a lot of different ways to prepare and enjoy these mighty little bites. But first lets get some details. How much protein do I need really? Well, women need about 46 grams of protein per day and men need about 56 grams. These are numbers for the average Joe and Josephina who don't have any special needs or health concerns to consider. If I'm trying to get in my protein for the day here are some possible ways to get started.


  • 8 oz container of Greek yogurt - 15 grams of protein
  • 1 cup of dry beans - 16 grams of protein
  • 1/2 cup cottage cheese - 13 grams of protein
  • 1 cup cooked quinoa - 8 grams of protein
  • 1 egg - 6 grams of protein
  •  1 cup soy milk - 8 grams of protein
The meat free possibilities are endless. Lack of money should never be a cause for poor nutrition except unfortunately that tends to be the case more often than not. I do feel that more than lack of funds it can be lack of knowledge. Check out this article from The Vegetarian Resource Group. They share some simple menus showing how easy it is to incorporate power packed protein punches throughout your day!!! Try saying that three times fast! Be Well!!