Happy Wednesday my friends! Today I want to share a delicious, nutritious and super easy recipe with you. I don’t know about you but when it comes to breakfast, I usually eat it on the go. This recipe is super easy to throw in a to-go cup and eat in the car on your way to work. What I like about it is the amount of protein you consume- which will keep you full all morning. The protein source comes from Suja Organic Twilight Protein, made up of almond milk, fruity strawberry, sweet vanilla and 10g of vegan protein. Add the 7-10g of protein found in the oatmeal and you have more than half of your recommended protein intake for the day!
So exactly how much protein are we recommended to consume? The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator.
But what if we are trying to lose weight? Not a problem- just stick to the RDI and lean protein. A common practice is that as women we sometimes cut back on protein foods to avoid fat. However, one of the most satisfying ways to eat and control weight is to include lean protein in every meal. Try low-fat dairy foods, eggs, lean meats, poultry, seafood, nuts and beans (a total of 6 ounces per day). As mentioned before, protein may be especially helpful in the morning to help keep you full until lunch.
Good sources of protein
|3 ounces tuna, salmon, haddock, or trout||21|
|3 ounces cooked turkey or chicken||19|
|6 ounces plain Greek yogurt||17|
|½ cup cottage cheese||14|
|½ cup cooked beans||8|
|1 cup of milk||8|
|1 cup cooked pasta||8|
|¼ cup or 1 ounce of nuts (all types)||7|
|Source: USDA National Nutrient Database, 2015|
Suja Juice Oatmeal
1/2 cup Oatmeal
1/2 cup of Suja Organic Twilight Protein
1/2 cut up banana or other fruit
Heat up Suja juice to desired temperature
Pour into oatmeal and let sit for 2 minutes
Cut up fruit to put on top
(1) Essential Nutrients for Women while Cutting Calories, Eatright.org