Going Veggie - Quick "Fried" Rice

This is something I just came up with yesterday. In hurry to make it to the gym, I wanted something fast and was tired of the same 'ol granola bars and plain hard-boiled eggs.

Brown rice (leftover is great for this - just make sure to heat it through well, otherwise it's rather hard and chewy), hard-boiled egg, any kind of frozen or steamed vegetable (i used peas), and low-sodium soy sauce. No oil or frying involved! :-)

For a single serving:

• 3/4 brown rice (usually has about 150 calories and 4 grams of protein)
• 1 hard boiled egg, chopped (70 calories and 6 grams of protein)
• 2/3 c steamed veggies (peas - 70 calories and 5 grams of protein)
• 1 TBSP low-sodium soy sauce (10-15 calories)

Heat everything through and enjoy! You'll get only 300 calories and 15 grams of protein.

Going Veggie - Protein Packed Breakfasts - Greek Yogurt & Granola

Greek Yogurt and Granola with Flaxseed

Greek yogurt is a vegetarian's absolute delight. It usually boasts about 15 grams of protein and around 100 calories (for the non-flavored). My personal favorite is Chobani for it is a bit cheaper, quite silky, and all natural without preservatives.

Be sure to check labels

Tossing in a fourth cup of protein granola and a tablespoon of ground flaxseed adds extra protein and nutrients needed to start the day. I love Bear Naked's Peak Protein, which has 140 calories and 6 grams of protein.

A bit of ground flaxseed gives more fiber, lignans, and omega-3's which vegetarians can tend to be deficient in. One tablespoon has 30 calories and 1.5 grams of protein. Bob's Red Mill is available at most grocery shops, but you can find it cheaper at health food stores.

(A note on ground flaxseed - it lasts longer if stored in refrigerator.)

Therefore, you need:

• one 6 oz. Greek yogurt of your choice
• 1/4 c granola (preferably one with extra protein)
• 1 TBSP ground flaxseed

Mix together and enjoy! You'll get only about 270-300 calories, but about 22 grams of protein!