Tag Archives: plant based diet

The 411 on Protein

16 Dec

Ally Kuehn Kuehnhealth

About the Author: My name is Ally Kuehn. I am a 21 year old, senior at Ohio University majoring in Applied Nutrition and Dietetics. I am preparing myself to graduate in May 2017. My goals are to become happy and healthier person through nutrition, health and wellness.   Instagram: Kuehnhealth Website: Click Here to see KuehnHealth Blog

Why Protein?

Protein is an essential nutrient that everyone needs in their diet. No if, and’s, or buts about it, because its such an important energy source for your body! It’s involved in muscle, hormone, blood, skin and bone development. Fun fact, hair and nails are mostly made up of protein! How much protein do we need to consume daily? According to the DRI (Dietary Reference Intake), 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For an average male who is sedentary  this calculates to about 56 grams per and 46 grams per day for the average sedentary woman.

I personally am adopting a more plant based lifestyle. In the beginning stages of transitioning, I was personally so closed minded. My thoughts were “I couldn’t eat meat, welp there goes all my good protein”. Now, through the help from my nutrition and dietetics professors at Ohio University I was able to see that protein is in so many various food sources. Which blew my mind! Now, I get to share all of my knowledge with all of you!

Say What?

When people think about protein, they think meat, beans, and nuts.  Contrary to popular knowledge fruits and vegetables are sources of protein too! Fruits provide less protein than vegetables, but, are still a good source of protein! Who knew? I researched some of the top five high protein fruits:  thumb_600

  • Blackberries
  • Guava
  • Dried Apricots
  • Raisins
  • Dates
  • Any Many More Fruits!


Its very important to your body to consume adequate amounts of protein. I have attached a very informative info graphic to assist in the explanation of good sources of protein!

Protein 1.PNGProtein 2.PNGProtein 3.PNGProtein 4.PNG

How can you add more of these protein sources to your diet?

This is very achievable for everyone! From the tips from the ” Be Creative” portion of my last post called How to Start Food Budgeting with Less Than $100 A Month. Get inspired and add these alternative protein sources to your meals today!

Are you making rice for your taco night? Maybe add some beans, or switch to quinoa “fried rice”  Click here for an awesome recipe! (for vegan version subtract the eggs).

Are you making a salad? Add some crunchy pumpkin seeds, fresh spinach, kale, or mushroom for some added protein to that delicious salad!

In the morning, jazz up your toast with some almond butter! Maybe add  a little healthy monounsaturated fat to your toast  from avocados!


Who to talk to about protein if you still need more assistance!

Consult with Nutrition Translator Colleen Poling RD, or a registered dietitian in your local area. With the new year coming up, a healthier you will never go out of style! Invest in your self this year and seek out some assistance from a Registered Dietitian.

❤ Ally Kuehn





You’re Vegan? So….What do you eat?

14 Jun

I used to ask myself this question when I learned of someone being vegan: What can a vegan possibly eat? They must be so limited on food choices. It must be hard to do (I would miss cheese and meat too much), boring, bland and unappealing! What if they wanted a treat? I used to ask myself all these questions about vegans. Now that I am vegan I find myself trying to answer these questions for my friends, family and people around me. 

The truth is a diet based on plants probably has a wider variety than much of the U.S population’s standard american diet! The answer is simple- My choices are not limited, but rather more doors have opened for me to try new and exciting foods. I have spiced up my creativity with recipes; the flavors and colors are incredible. I do not miss cheese or meat in the least bit. And yes, I still can treat myself. I can have everything you can have, but with simple substitutions. These substitutions are so close to the non-plant based version, you probably can’t tell the difference. If you can tell the difference, you will still like it! A plant based diet doesn’t limit you, it frees you! 

Substitutions for common non-plant based foods:

Cow’s Milk: Non-dairy milks like Soy, Almond, Hemp, Rice, Coconut or Hazelnut 

Cow’s Milk Ice cream: Coconut Ice cream, Soy Ice cream, Almond Ice cream, Hemp Ice cream

Cheese: Daiya cheese, Nutritional Yeast (has a cheesy flavor), miso (has a blue cheese flavor), ground cashews (have the same texture as ground parm cheese) 

Cream: Cashew cream, coconut milk in a can

Eggs: Tofu, (in baking-bananas, applesauce, pumpkin, ground flax seed) 

Honey: Agave Syrup, Maple Syrup, Date syrup 

Yogurt: Soy Yogurt, 

Meat: Tempeh, Seitan, Texturized Vegetable Protein, Gardein (is a soy based meat sub that tastes just like meat), homemade veggies burgers

Broth: Veggie broth 

Treats: Cookies, cupcakes, brownies and much more- can be made without eggs or dairy products and taste exactly the same. 

When I say that being vegan frees you, I mean it. You have the opportunity to explore new fruits and vegetables and give your body what it needs to fuel your cells. Want a boost of energy that will last with you the whole day, for the rest of your life? Switch to a plant based diet. 

Veggies to explore:

  • Parsley, Spinach, Mustard greens, Beet greens, Swiss chard, Radish tops, Sprouts, Arugula,, Endive, Ecarole, Kale (all types), Red or green lettuce, Romaine lettuce, Spring greens, Turnip greens, Mint, Basil , Watercress, Wheatgrass, Chicory, Cilantro, Radicchio, 
  • Bok Choy, Fennel, Dill, Carrot, Broccoli, Edible flowers, Celery, Bell peppers, Chinese pea pods, Brussel sprouts, Cabbage, Broccolini, Mushrooms, Summer squash, Zucchini squash 

Fruits to explore:

  • Apple, Apricots, Cherries, Fig, Grape, Guava, Pear, Peach, Persimmon, Pomegranate , Plum, Kiwi, 
  • Papaya, Mango, Berries, Pineapple, Banana, Melons, Star Fruit, Apricot, Currants, Nectarine 

Whole grains to explore (other than wheat all the time)

  • Quinoa, Buckwheat, Semolina, Millet, Amaranth, 
  • Barley, Bulgur, Oats, Rice, Rye, Spelt, Teff

This list could go on forever, and the combinations with all these fruits, vegetables, whole grains, nuts and seeds are really endless. Here is what a typical day might look like for me. But it really does vary, because I create and try so many new recipes!! 

Breakfast: Oatmeal with fresh berries, kiwi, pineapple, walnuts, ground flax seed with a cup of almond milk

Snack: handful of almonds, with dried fruit (no sugar added)

Lunch: Green smoothie-(with kale, spinach, pears, almond milk), peanut butter and jelly sandwich or hummus/lettuce sandwich or avocado, tomato, lettuce sandwich, Side salad with mixed greens, veggies-tossed with a no-oil dressing

Snack: Quinoa salad- (with quinoa, corn, black beans, mint, mango, avocado), some sort of fruit on the side

Dinner: Lentil soup- (loaded with lentils, beans and spices), side of veggies

Snack: Chocolate almond milk, or maybe a little cookie treat! (back to nature- chocolate chip cookies are bomb!), I love Lara bars too!

Be more open minded about plant based/vegan diets. A plant based diet isn’t a fad diet; it is one that can be implemented for LIFE! It is the best thing I have ever done for myself, and I have not regretted it for one second since I became vegan! It has changed my life for the better is so many ways! Want to know more? Email me!

Live Stream on Plant Based Nutrition-Dr Matt Lederman and Dr Alona Pulde

2 Nov

A fabulous live stream on Plant Based Nutrition by two very smart doctors!