Better With Sprinkles

The Colourful Side to Healthy Living.

WIAW # 3–Upping My Protein.


Good morning loves!

It’s the first Wednesday of a new month – that means a new WIAW theme!

I think I’m going to have a lot of fun with this one…I thinking some candy corn is in order. Smile with tongue out (Thanks to Jenn, as always!)


With my new workout program, I’m really hoping to be able to build some more muscle. I gained a good amount on Livefit, but it wasn’t the level I’d hoped it would be. I realized I was missing an important piece of the puzzle – the nutrition.

It wasn’t that I wasn’t eating clean enough or eating too much, I think the issue was that I wasn’t eating enough. I wanted to GAIN muscle – how do you gain by eating less? Seems pretty obvious now that I think about it.

So, for the duration of my program, I’m going to spend a little more time thinking about my nutrition. Basically, I want to get my calories and especially my protein levels up!

While I don’t feel like I undereat, I probably toe the line between what my body needs and not quite enough. I’ll address this more in tomorrow’s post, but this is on my mind right now and hopefully WIAW will keep me accountable with these goals. I’ve been enjoying watching my muscles slowly grow, I want to see the process continue. Smile



A new twist on an old favourite.


I took my Microwave Chocolate Peanut Butter Protein Muffin and subbed the peanut butter chocolate protein powder for Whey Gourmet’s Cookies and Cream version.

While the peanut butter chocolate will always have my heart, this was a fun way to change it up.

Topped with a big scoop of almond butter, of course.


Still going with my ACV cocktail! I had a question as to how well it’s working for me – I’ve only been on it for a week and a half, so I don’t think that’s long enough to notice any significant changes. Once I’ve been on it for a month or so, I’ll evaluate how much of a difference it seems to make.



Making an entire batch of tofu at once = a time-starved student’s best friend.


I pressed and marinated a block of extra firm tofu in BBQ buffalo marinade, and then cooked it up on the stove.

Tofu is one of those foods I’m a tad iffy about – I like it, but I don’t love it. And if you don’t make it properly, it’s awful. I tend to get lazy and skip the pressing step, which is my problem most of the time. Moist, squishy tofu = no bueno.

Fortunately, this batch turned out just fine. Smile


1/4 of the block with quinoa and steamed green beans. I feel healthy just typing that. Smile with tongue out

Quinoa is definitely a fantastic grain choice if you’re a vegetarian or otherwise trying to keep your protein intake high. One serving (1/4 cup dry) has 5-6 grams of protein. Not bad for a grain! (although, it’s technically a seed).



Post-class snack:


1/2 cup cottage cheese with about an ounce of cashews.

There are few dairy choices better than cottage cheese for protein content. 1/2 cup = 15 grams. Combined with the cashews, that’s 20 grams right there.


Post class yoga session was also needed. I just did a 20 minute Yoga Download session and it felt fantastic Smile (Yes, I do yoga in the archway between my kitchen and living room. Small apartment).



I had a public lecture tonight, so dinner wasn’t eaten until close to 9 pm.

(And, exactly the same dinner as last WIAW. Oops.)


Tuna melts, you have stolen my heart.

Canned tuna, sliced celery, olive oil mayo, pepper, chile powder, and paprika on thin sandwich buns with melted marble cheese. Delicious.

Eric requested an extra portion (so another 2 halves) but he couldn’t quite manage – I took 1/2 of one of the sandwich halves off his hands. Smile

Considering that dinner was so late and I was planning on heading to bed early (gotta sleep off that cold!), a late night snack did not feel necessary.


A Werther’s however, was. I’m thinking I need to keep these in the house at all times – so tasty!

(I painted my nails Sunday. And they’re chipped. Nail polish fail).


My total protein intake for the day: 117 grams. I’ll definitely take it.

Have a good Wednesday!


<—Do you pay attention to macronutrients in your diet?

<—Are you good at making tofu? Teach me. Smile


21 thoughts on “WIAW # 3–Upping My Protein.

  1. Great job on getting the protein in Sam, and all of your meals to help you with this look delicious! I do believe I should up my protein too, especially because I do strength train at least two days per week. If I don’t all the effort I put into the gym simply does not show!
    I have never ever tried making tofu before, so I am not the person to ask lol.

  2. Great goals, Sam! I think we tend to grossly underestimate how much our bodies truly need to thrive because of the influence of all of the 1200-1500 calorie diet fads out there, and as a result we aren’t able to live to our full potential. Adding calories can always cause a little anxiety, but the amount of health and happiness we gain when we nourish our bodies right is definitely worth it.

  3. I am in the same boat, I have been trying to up my protein and I do feel the difference in so many ways. Tofu is a big go to now because it is so easy to cook and buy.

  4. I’m horrible at cooking tofu lol (worst vegetarian award)… but give me tempeh and I’ll amaze you 🙂

  5. I definitely pay attention to my macronutrients. I try to have upwards of 80-100 grams of protein a day, and while my carbs are always very high, I make sure that at least 30 grams come from fiber.

    That breakfast cake looks delish!

  6. blahhh I totally understand the whole not quite under-eating but also maybe not quite eating enough. I’m soooo proud of you for upping the protein and getting some muscle! Get it girl! That tofu looks NOM NOM NOM by the way. I have a block that’s begging to be cooked up!

  7. Tofu is my favvvvvvv!! I love the way they cook it at the whole foods buffet section. I looked it up- they bake it! Here’s the recipe: to me it’s like fake mozzarella sticks! Give it a go!

  8. LOVE tofu and have not had it in SO long!

    Loving your microwave protein cake girl! Looks fabulous! Happy Wednesday!

  9. Haha I don’t pay attention to any macros! Life is too short to be juggling numbers!

  10. Way to get in that extra protein girl. Loving the tuna melt. Looks delicious 🙂

  11. Pingback: Goal Talk–October. « Better With Sprinkles

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