Knowledge Base > Fran Costigan & Vesanto Melina - Protein Packed Treats

Protein Packed Treats

Fran Costigan & Vesanto Melina - Protein Packed Treats

This event was on Thursday, October 19, 2023 at 1:00 pm Pacific, 4:00 pm Eastern

Explore the world of protein-enriched treats with Chef Fran Costigan and Registered Dietitian Vesanto Melina in an insightful discussion that strikes a harmonious balance between fla… Read More.



Is it best to aim for satisfying protein requirements in each meal, or to spread protein intake across the day?

— Charlyn Black


That is a good question. And we should say not or, but, and we want to have protein at each meal and we want to spread it through the day. So that means that you can have protein at breakfast. It could be soy milk on your cereal, or it could be some of these muffins that Fran's talking about. Or my husband has toast and peanut butter every day. Just simple, simple, simple because, uh, peanuts are a legume, they're in a pod, so they're in that family. And then for lunch, have some beans, some lentils, there's actually 20 types of legumes, beans, peas, lentils, soy foods, and then have that at supper as well. And that really helps keep your protein at the optimal level. You don't need huge amounts, but just to spread it through the day. This also helps keep your blood sugar level. 'cause if you try and go more plant-based and just have like salad at lunch, um, it just doesn't sustain you through the afternoon. Yeah, Yeah. I have noticed that. I have noticed, I'm sorry for interrupting. I've noticed that. 'cause I like big salads, but I add beans and, you know, some brown rice or black rice. I add protein, tofu, I, we talked about that. I love tofu, so I always have a protein source in my salad or, you know, I'll make a dressing with hemp, which is nice and creamy. So that's great information. Thank you.
Vesanto Melina

Vesanto Melina

Dietitian, Author