🌱 PROTEIN CHEAT SHEET FOR VEGETARIANS 🌱 💪 Easy ways to hit your protein goals without meat! • 4 eggs = 25g protein • 7oz Greek yogurt = 25g protein • 7oz cottage cheese = 25g protein • 5oz tempeh = 25g protein • 10oz tofu = 25g protein • 1 cup edamame + ½ cup quinoa = 25g protein • 1 scoop protein powder = 25g protein • 1½ cups lentils = 25g protein • 2 cups chickpeas = 25g protein • ½ cup pumpkin seeds + ½ cup almonds = 25g protein ✨ Pick any 5. Fuel your body. Build strength. Stay energized. Healthy eating doesn’t have to be complicated — just intentional. 💚 #VegetarianProtein #ProteinGoals #HealthyEating #PlantPowered #CleanEating #WellnessJourney #FoodIsFuel #HealthyLifestyle #ProteinHack #MealPrep #2anyonecancook #EndlessPossibilities

🌱✨ VEGAN PROTEIN DOESN’T HAVE TO BE BORING ✨🌱 A lot of people think going plant-based means you won’t get enough protein… but look at all these amazing options! 👀💪 From lentils and quinoa to tofu, chia seeds, nuts, beans, and even vegan protein pasta — nature gives us SO many ways to fuel our bodies naturally. 🌿🥗 Eating clean isn’t about being perfect. It’s about making intentional choices that help your body feel energized, nourished, and strong. 💚 🥜 Protein helps support: ✔ Muscle growth ✔ Energy levels ✔ Brain function ✔ Fullness & cravings control ✔ Overall wellness Small healthy swaps every day can create BIG life changes over time. 🌱 ✨ Your body is listening to everything you feed it. Feed it with love. Feed it with purpose. #VeganProtein #PlantBased #CleanEating #HealthyChoices #ProteinFoods #WellnessJourney #EatToFuel #HealthyLiving #NutritionMatters #2anyonecancook #EndlessPossibilities #HealthyLifestyle #MealPrepIdeas #FoodIsFuel

Vegetarian Protein Reference Sheet Why Protein Matters Protein helps support muscle growth, energy, metabolism, hormone balance, recovery, and overall wellness. Eating a variety of vegetarian protein sources can help you meet your daily needs while keeping meals balanced and satisfying. --- High-Protein Vegetarian Foods Food Serving Size Approx. Protein Lentils 1 cup cooked 18g Chickpeas 1 cup cooked 15g Black Beans 1 cup cooked 15g Pinto Beans 1 cup cooked 15g Kidney Beans 1 cup cooked 13g Edamame 1 cup 17g Green Peas 1 cup 8g Tofu 3 oz 9g Tempeh 3 oz 16g Seitan 3 oz 21g Greek Yogurt 1 cup 20g Cottage Cheese 1 cup 25g Eggs 2 large 12g Egg Whites 1/2 cup 13g Milk 1 cup 8g Cheese 1 oz 6–8g Quinoa 1 cup cooked 8g Oats 1 cup cooked 6g Chia Seeds 2 tbsp 5g Hemp Seeds 3 tbsp 10g Pumpkin Seeds 1/4 cup 9g Almonds 1 oz 6g Peanut Butter 2 tbsp 8g Nutritional Yeast 2 tbsp 8g Protein Pasta 2 oz dry 10–20g Veggie Burgers 1 patty 10–20g --- Easy Vegetarian Protein Meal Ideas Breakfast Greek yogurt with berries, chia seeds, and granola Veggie omelet with spinach and cheese Overnight oats with hemp seeds and peanut butter Protein smoothie with milk, yogurt, oats, and fruit Lunch Chickpea salad bowl Lentil soup with side salad Quinoa veggie bowl with tofu Cottage cheese with veggies and crackers Dinner Black bean tacos Stir fry with tofu or tempeh Protein pasta with vegetables Veggie chili with beans and quinoa Snacks Roasted chickpeas String cheese Hard-boiled eggs Protein shake Nuts and seeds Hummus with vegetables --- Tips for Getting Enough Protein Include a protein source at every meal. Pair protein with fiber-rich foods for fullness. Rotate protein sources for variety and nutrition. Add seeds, beans, or Greek yogurt to meals for easy protein boosts. Meal prep protein-rich foods ahead of time. Stay hydrated and balance meals with healthy fats and vegetables. --- Simple Protein Goal Guide Goal Suggested Protein Range General Wellness 60–90g daily

✨ BUSY WOMEN… THIS IS YOUR REMINDER ✨ You don’t need complicated meal plans. You don’t need to starve yourself. You just need SIMPLE protein goals that fit real life. 💪🥗 This cheat sheet makes it easy: ✔️ Pick your protein ✔️ Mix and match meals ✔️ Stay fueled and energized ✔️ Support muscle, metabolism & healthy habits 125g of protein may sound overwhelming… until you realize it’s just 5 intentional choices throughout your day. 👏 🥚 Eggs for breakfast 🐔 Chicken salad for lunch 🍣 Salmon for dinner 🥣 Greek yogurt snack 🥤 Protein shake on the go Done. Simple. Realistic. Sustainable. ✨ Remember: Healthy eating isn’t about perfection. It’s about creating small habits that work for YOUR lifestyle. 💖 #CleanEating #ProteinGoals #BusyWomen #HealthyLifestyle #MealPrep #WellnessJourney #HighProteinMeals #EatClean #HealthyHabits #WomenWhoLift #HealthyChoices #ProteinTips #2anyonecancook

The 4-Ingredient Recipe Flour: 2 cups (approx. 250g) unbleached all-purpose or Italian "00" flour Eggs: 3 large eggs, room temperature Oil: 1/2 tablespoon extra-virgin olive oil Salt: 1/2 teaspoon fine sea salt Love and Lemons +1 Step-by-Step Instructions 1. Create the Well Pour the flour onto a clean countertop and create a wide well (like a crater) in the center. Add the eggs, olive oil, and sea salt directly into the well. Love and Lemons +1 2. Mix the Dough Using a fork, lightly beat the eggs and slowly incorporate the flour from the inner walls of the well. Continue stirring until the mixture becomes a thick, shaggy mass, then use your hands to bring it entirely together into a rough ball. Love and Lemons 3. Knead Turn the dough out onto your surface and knead firmly using the heel of your hand for 8 to 10 minutes. It will feel dry and tough at first, but will transform into a smooth, elastic, and slightly bouncy ball. Love and Lemons +1 4. Rest Wrap the dough tightly in plastic wrap or cover it with an inverted bowl, and let it rest at room temperature for 30 minutes. This is crucial for the gluten to relax and make rolling easy. Love and Lemons +4 5. Roll and Cut Divide the dough into 4 equal pieces. Roll each piece out with a rolling pin or a pasta machine to your desired thickness, then slice into fettuccine, tagliatelle, or ravioli shapes. Love and Lemons +1 6. Cook Cook immediately in a large pot of boiling, well-salted water for just 2 to 3 minutes.