Plant-Based Protein on a Meal Plan
I have talked to lots of students on campus who are interested in lowering their meat intake but are worried about finding satisfying plant-based meals at the dining halls. Here are some go-to food options that are pretty much always available at Sadler and the Caf:
Nuts and Nut Butters
For those of you with nut allergies, this won't be an option (sorry guys). But for everyone else, nuts are a great source of protein and healthy fats. If I'm grabbing breakfast at a dining hall, I like to go for PB, banana and honey on whole grain bread. It's a sweet and energizing option that keeps me full throughout my morning classes. Nut butters are also great for snacking. Peanut or almond butter on an apple is a personal favorite of mine.
Hummus
Hummus is made from chick peas, the vegan super food, and is super delicious. Kind of similar to nut butters in that you can put it on sandwiches (they usually have it at the sandwich bars in the dining halls and it is always available at Così in Lodge 1 as well at at Pita Pit) OR eat it straight out of the rub with carrots and it makes a great snack.
Beans
There are so many different kinds of beans found in cuisines across the globe - black, white, pinto, kidney, etc. Pair them with rice and you have yourself a complete protein! The vegetarian section at Sadler is pretty much always serving some kind of bean dish.
Tofu
Tofu is not everyone's favorite because of its very subtle flavor. However, this means that you can pretty much add it to any of your favorite dishes for that added bit of protein. Add it to your bowl at Sadler's Mongolian grill ask for it in your rice bowl or salad at Così. They also occasionally have it in the vegetarian section at Sadler or at the Asian station at the Caf.
VEGETABLES
You don't usually think protein when you see veggies but they actually provide a ton of it in addition to important vitamins and minerals. Peas, spinach, broccoli, kale and corn are just some of the veggies you can add to your plate knowing you're increasing your protein intake.
Dairy
If you aren't quite ready to take the dive into veganism, dairy and eggs are amazing sources of protein. The Student Exchange always has a pretty good variety of yogurt options (greek yogurt is full of protein) and the dining halls always have hardboiled eggs at some point during the day (during breakfast or at the salad bars). Così also has lots of wraps and squagle sandwiches with eggs available in the morning!
