How to eat healthy on meatless Fridays in Lent

New Orleans is a city with a large Catholic population, so there are many people fasting from meat on Fridays during the season of Lent. However, this fasting does not include fish or plant-based sources of protein. While participating in this fast, many people resort to fish fries, seafood boils, or skip their daily protein all together. Getting adequate protein throughout the day is key to stabilizing blood sugar, improving satiety, and keeping you fuller longer. Below are tips for ways to add healthy non-meat sources of protein on these days of fasting to ensure your body gets the nutrients it needs!

Breakfast

• Eggs (scrambled, fried, hard boiled, frittatas)
• Peanut butter on toast or waffles
• Protein powder in smoothie
• Greek yogurt parfait with fruit and nuts
• Cottage cheese with fruit
• Use a protein drink as milk in your coffee
• Protein added waffles/pancakes (Kodiak, Vans)
• Adding chia/flax seeds to yogurt, oatmeal, smoothies

Lunch/Dinner

• Seafood, fish, or tofu added to pasta, salad, sandwiches or wraps
• Tuna or egg salad
• Hummus on wraps, with crackers or veggies
• Add chickpeas/hard boiled eggs/nuts on salad
• Beans, nuts, legumes
• Peanut butter and jelly sandwich
• Banza (chickpea pasta) with shrimp or crawfish

• Bean or veggie burgers
• Cheese and bean quesadilla

Snacks

• Apple/banana/celery with peanut butter
• Trail mix
• Hummus and veggies
• Cheese and bean quesadilla
• Peanut butter or cheese crackers
• Protein bar or drink
• Greek Yogurt with nuts and granola