Skip to content

Pumping Up the Protein

November 17, 2011

Happy Thursday! ONE WEEK until Thanksgiving!!! Who’s excited??? Can you tell I am?!

I haven’t been home since early August (check out my really old blog posts – I started blogging just one week before I went home to Kansas City!) so I am DYING to get home and see my family! I’ve found the older I get, the more and more I like to be at home. I guess I learned to appreciate my parents more than I did as a teenager, and I like hanging out with them! Oh, and my little brother too. Haha.



Also, start getting excited, because from Sunday through Tuesday, I will be taking care of a certain special someone. Can you guess who??

Yesterday morning I ran about 5 miles on the treadmill. I decided to do an easy run and try not to push it… although I kept upping my speed because I was so bored: I wanted to get out of there! I was still feeling sore from my 10 mile race on Saturday, so it wasn’t super pleasant. I ended up finishing in 44:49 for a pace of 8:57 min/mile.

When I got home, it was definitely time for breakfast. I was still thinking about those voluminous oats (with Chia seeds) I made for Monday’s breakfast, but wanted to try adding protein powder since I didn’t have any Greek yogurt to have on the side.

photo (46)

In the mix: 1/3 C oatmeal, 1/3 C almond milk, 1/3 cup water (another 1/3 cup added when protein powder is added), 1 T Chia seeds, 1/2 smashed banana and 1 scoop Sunwarrior vanilla protein powder. Topped with 1 T peanut butter!

It turned out good, but not absolutely amazing. The banana and peanut butter hit the spot, but I’m not sure if I like the chia seed and protein powder mixture… It was kind of an odd texture.


My doctor mentioned to me last week that he thought I needed to add some more protein into my diet. I’ve been doing so with my morning oatmeal (i.e. Blueberry Muffin Protein Oats, Pumpkin Bread Protein Oats, and the oatmeal on today’s post) but I realized that unless I eat out, I rarely get other forms of protein and protein powder is a supplement, NOT a substitute for complete proteins!

When I was in Trader Joe’s on Sunday, I decided that if I don’t’ BUY meats then I’m never going to cook them! So I bought some meat. Lean Ground Turkey to be exact. Normally if I buy ground turkey, I’ll break it up and sauté the meat with other things. Fore example, in my rendition of Chelsey’s Creamy Spaghetti Squash Primavera. But this time, I decided I felt like making patties!

I separated the meat into equal portions, and then made two patties: one for dinner Tuesday night and then one to bring as part of dinner Wednesday night. I took each portion and mixed in some oregano and garlic powder and then placed them on a hot skillet, cooking each side for about 5 minutes (they were pretty thick…).

For Tuesday night’s dinner, I quartered a few brussel sprouts and steamed them. Then I covered the whole thing some some marinara sauce and hummus, along with nutritional yeast! It was a great Italian-flavored dinner!

photo (44)

For Wednesday night, I mixed things up by putting the Turkey burger on top of a bed of brown rice and Kale. The kale I had steamed and mixed with some apple cider vinegar, Coconut Aminos and powdered ginger. (If you’re wondering about Coconut Aminos, it’s a soy sauce replacement that I found at Whole Foods, which is both gluten and soy free!).

All in all, they worked out pretty well, although I think I cooked the patties through a little too much because they were a bit dry. Maybe 4 minutes on each side next time?


After my dinner Tuesday, I started slicing bits off an apple, and then and idea struck me:


Am I a genius, or what? I’ve already provided you with the Chocolate Chip and Banana Protein cupcake, the Chocolate Mousse Protein Cupcake, and the Blueberry Protein Cupcake (all recipes found here). Now, you have another flavor to add to your list of things to try!

Apple Cinnamon Protein Cupcake


1 scoop Sunwarrior vanilla protein powder

1 T GF flour (Bob’s Red Mill)

1/4 tsp baking powder

1 packet stevia

approx 1/2 tsp cinnamon

1 T applesauce

2 T almond milk (add more if necessary)

1/4 chopped apple


Start by chopping up part of an apple and microwaving those pieces for 30 seconds. Then add the other ingredients and mix. Put back in the microwave for about 30-40 seconds. I did find, compared to my other recipes, that this one cooked a little bit faster, which I think is due to the hot apple pieces already being in there.

photo (45)

It was SO GOOD! I was worried about the apples not baking in well, but it was completely delicious. I was out of Greek yogurt, but I think that would be a great topping! Or vanilla ice cream or whipped cream, if you really want to get wild…


Have you ever made your own burger patties (beef, turkey, or vegetarian?)

Do you pay attention to how much protein you eat? What are your thoughts about getting in more protein?

17 Comments leave one →
  1. November 17, 2011 7:53 am

    I do have to keep an eye on my protein since I’m a vegetarian and I don’t like to eat a lot of “fake meat” products. You better believe I’m going to try that muffin!

    • November 17, 2011 1:10 pm

      Let me know if the recipe works out for you! And I normally don’t eat much meat but I’ve been adding it in as an easy way to get protein. I’m sure it’s harder as a vegetarian! Quinoa is a great source, though!

  2. November 17, 2011 8:14 am

    I love home made bean burgers and haven’t had one in far too long! This must be remedied!

  3. November 17, 2011 9:01 am

    I used to be veggie/vegan for over 3 years and was alwayssss tracking my protein and making sure I had lots! It keeps you full and healthy!

    Now that I’m back to meat eating I find with only one or two meat meals I can get all my protein, but I still like a protein smoothie for extra full-ness in the afternoon or morning!

    I basically love protein! Hah

  4. November 17, 2011 9:25 am

    I love making my own turkey burgers! They are really good if you stuff them with goat cheese! I try to get in a lot of protein, but a lot of times I get lazy when it comes to cooking meat, so I will try and supplement with beans and LOTS of nut butters or protein powder.

    • November 17, 2011 1:14 pm

      Beans are a great source. And your goat cheese idea sounds great! I never thought of that!

  5. November 17, 2011 10:46 am

    I have the same problem with getting protein into my meals. I’ve started carrying around baggies of almonds (or just adding them to things like cereal, oats, parfaits, and salads) to add a little extra protein to my meals or snacks.

    P.S. I can’t wait to try one your cupcakes- they all look so good!

    • November 17, 2011 1:27 pm

      Almonds are a good idea too! I should look up what nuts have the most protein. And let me know if the cupcake recipe turns out!

  6. November 17, 2011 11:54 am

    I’m always aware of how much protein I get because it’s really the only thing that fills me up. Have you made Mama Pea’s Black Bean burgers?? They’re amazing!!

  7. November 17, 2011 3:26 pm

    Warm apples are my FAVORITE! I take that back, warm Honeycrisp apples are my favorite. Definitely trying this! Thanks!

    • November 17, 2011 4:09 pm

      let me know if the recipe works out for you! And warmed apples are always delicious! It’s like healthy apple pie!

  8. November 17, 2011 4:24 pm

    I’m loving the looks of your Apple Cinnamon Protein Cupcake! It looks like you’ve been having a fun time experimenting with protein powder muffin flavors. 🙂 One of my goals (which I’m sure you saw) for November was to increase my protein intake. I realized I haven’t been getting nearly as much as I should with the amount of exercise and strength training I do.

    • November 17, 2011 4:30 pm

      I did see! These are my favorite way to get more protein… Haha. I have the same goal, I realized I’m barely getting any!

  9. lapiattini permalink
    November 17, 2011 5:01 pm

    Great job with your increase in protein. I’ve thought about it a bit since I don’t really eat meat, but haven’t jumped on it- prob should!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: