Did you know athletes require more protein than the average sedentary adult? Keep reading to learn about protein — plus a recipe for protein-rich grown up grilled cheese!
Did you know athletes require more protein than the average sedentary adult? For the sedentary adult, the recommended amount of protein is 0.8 grams of protein per kilogram of body weight each day. An athlete requires more at 1.2-1.7 grams per kilogram (or 1.4 g/kg for an endurance athlete on the high range). It’s quite a difference when you break it down. While many sedentary individuals are indeed getting more protein than necessary, sometimes athletes don’t get as much as they need.
Proteins are the building blocks of life. The primary function of protein is to build and repair tissues in the body. Easy options for added protein include milk and dairy, meat and poultry, fish, beans, peanut butter, and of course, eggs. Find out more about protein and diet here.
As I’ve ramped up my activity level in the last few weeks, I’ve been on a quest to add more protein to my diet. I don’t eat a ton of meat but fish has been making regular appearances on our dinner plates, and I’m not a huge fan of peanut butter so that hasn’t been a good option for me. I also try not to eat a lot of dairy since it doesn’t always agree with me. Buuuut every so often I indulge a little bit, especially when I make lunch for my kids (I’m a sucker for a good grilled cheese).
Since I rarely eat grilled cheese these days, I decided my grilled cheese needed a bit of a facelift. Added maturity, one might say. As I stood at the stove flipping sandwiches for my kids the other day, I wondered to myself how I could up the ante on one of my favorite lunches and make it a little more… grown-up. No sooner had I thought it than I had a lightbulb moment and got to work. When I finally wanted to try and make my grown-up version after finishing the kids, I got back into the kitchen and the stove wouldn’t heat back up, I didn’t have a clue what went wrong but it was safe to say I looked into different companies for their stove repair options, I wanted my grilled cheese! I didn’t manage to make it the first time, but it’s here now!
In my grown up sandwich, I use two different cheeses plus added AllWhites® eggs and “bacon bits.” The final result? Perfection. The sandwich is flavorful, satisfying, gooey, and grown up! I get my added protein, my dairy fix, and I’m not eating a run-of-the-mill grilled cheese sandwich.
Grown Up Grilled Cheese with Avocado-Apple Salad
For the sandwich
- I Tbsp butter, divided
- 1/3 C AllWhites® Eggs
- 2 pieces of whole wheat bread
- 2 slices of cheese (your choice)
- 1/2 Tbsp imitation bacon bits
For the salad
- 1/2 apple, sliced
- 1/2 avocado, pitted and sliced
- 1 tsp lemon juice
- 1 tsp honey
- pinch of fine grain sea salt, optional
Make the eggs
In a small omelette pan, heat 1/2 tablespoon of butter over medium to medium-high heat. Once the butter melts, pour the egg whites into the pan. Scramble the egg whites. Set aside.
In a skillet, heat 1/4 tablespoon of butter over medium heat. Place one piece of bread on the melted butter. Top with one piece of cheese, the egg whites, and imitation bacon bits. Place second piece of cheese on top of the eggs, then top off the sandwich with the last piece of bread. Spread the remaining butter on the top piece of bread.
Cook until the bottom slice of bread is browned, then carefully flip over. The cheese may not be melted all the way so make sure to keep a finger on the sandwich as you’re flipping to avoid it falling apart. Sandwich is done when both sides are evenly grilled and lightly browned.
Make the salad
While the sandwich is grilling, make the salad. Arrange alternating apple and avocado slices on a plate. Drizzle lemon juice on top. Let sit for a minute or two, then drizzle with honey. Add a very small pinch of fine grain sea salt if you wish.
Voila! Time to sit and enjoy your grown up lunch!
Added Protein Tastes Great!
Grown up grilled cheese is a super easy and delicious way to add protein to your diet. The added flavors of the avocado-apple salad really bring it all together. This meal is great for ladies who lunch, athletes who need just a bit more protein, and yes, even kids. My kids love this grilled cheese even when I want it all to myself!
If you’re looking for more recipes with added protein, there are a lot more recipes here. You can search by meal, dish type, or dietary needs.
Aside from cooking and baking with AllWhites, I tend to add egg whites to my smoothies. What can I say? They’re convenient, fat-free, cholesterol-free, low-calorie AND pasteurized!
Want to win AllWhites eggs? You can enter by answering this simple question in the comments below*:
What activity are YOU using protein to fuel? —> running for me!
*One winner will be selected at random and will be announced on Friday, March 23, 2018. The winner will be contacted by email. If a valid email address is not available, a new winner will be chosen. Winner has 24 hours to respond to winning email. After 24 hours, a new winner will be selected. Contest is void where prohibited.