Protein Power

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Did my post title remind anyone else of Punky Power?!? I totally said it that way in my head! 😀


Ok, maybe I’m weird.


I’m trying to amp-up my protein intake with the hope of satisfying my out-of-control sugar cravings. A lot of people left comments and emailed me to say that eating more protein (and fat) helped them combat their nasty cravings, so I’m giving it a try!

Mid-morning, I snacked on a couple of handfuls of honey roasted peanuts.

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My Registered Dietitian friend, Rachel, also said the same thing about protein and sugar cravings. She recommends including a lean protein with all of your meals. Rachel says the average women needs about 50 to 60g of protein per day. 

Here are a bunch of the protein counts that she shared with me:

  • Chicken/fish: 3 oz = 25g protein
  • Beans (including soy): 1/2 cup = 8g protein
  • Hummus: 1/4 cup = 8g protein
  • Firm Tofu: 2oz = 9g protein
  • Tempeh: 1.5 oz = 10g
  • Silken tofu: 3oz = 5g
  • 8 oz low fat milk = 7g
  • 6 oz low fat yogurt = 6g (greek yogurt has up to 13g per 6oz)
  • 1 oz cheese = 7g
  • 1 egg = 8g
  • Nuts: 1/4 cup = 7 to 11g depending on the nut or seed
  • 2 Tbsp nut butter = about 7g depending on the nut

Adding protein to each meal and snack helps you to not only meet your protein needs through the day, but also to slow down how fast your blood sugar rises and to help keep you feeling fuller for longer.


For lunch, I looked to tofu for some satisfying protein.

(That crazy contraption in the photo below is a Tofu Press. You can also remove the water using the dishtowel method. Both work well.)

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After pressing the water from the tofu, I sliced it, added some buffalo sauce, and baked it in the oven on 475*F until the edges started to brown.

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Then, I made an open-faced buffalo tofu sandwich using two slices of whole wheat bread.

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On the side, I had some roasted brussels sprouts.

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Another clementine.

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And two Lindor chocolate balls. I thought one would do the trick, but I went back for a second one.

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A little while later, my sweet tooth kicked in really hard (maybe I shouldn’t have had that second chocolate ball?), so I made myself a mug of Eggnogg’n tea with a splash of soy milk.

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The tea sort of satisfied my sugar craving, but not well enough. I ended up eating a small piece of fruit cake along with it, which worked, but I think just waiting until my stomach and brain registered lunch made the difference. The tea helped slow me down a bit, too. Maybe sweet tea is the answer? Hmm?

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What are your favorite sources of protein? I’m looking for ideas!



  1. so many interesting responses to this post! i still think if you focus on really rounding out your meals to match your activity, the treats will seem much less tempting!

    the other thing is if you can try not to keep the tempting stuff around all the time . . . i am a ‘something sweet after dinner’ type of eater (either a square or 2 of dark chocolate or a cookie or sometimes ice cream or something more decadent) but don’t generally eat sweets during the day and don’t really think about them . . . but i think that’s partially b/c they’re not available and i’m busy!

    good luck and i love the new blog design as well!

  2. i hate it when people say “just stop”…if I could stop my damn sugar cravings and sugar addiction I would! Why WOULDN’T I want to save those calories and those dentist office copay $$$??? People have different vices and weaknesses and sweets are ours!

  3. Hi Tina!
    I am in the same boat as you; really trying to tackle my sugar addiction. I honor you finding whatever method works best for you AND I’ll share my own experience. For ME; caffeine(my other addiction) totally influences my cravings. My solution — mostly cut out coffee and sugar(not forever!) but until my body reaches a more balanced state so that I can choose to have caffeine and sugar instead of feeling as though I can’t control my choices. So, I am drinking tea(with caffeine) in the morning — more antioxidants, and only decaf coffee for two weeks. I am eating NO added sugar for the month of January — even giving up my Luna bars in exchange for Lara bars(just fruit and nuts)… I know for me; if I have a little, I want a little more. SO, remove it – find balance — get to the place where I can make a CHOICE. Best of luck! I am rooting for you!

    1. P.S. My favorite source of protein is Greek Yogurt — I have recently switched to Siggi(Icelandic) because unlike many others — it is sweetened with fruit – not ADDED SUGAR!!!! 😉

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  7. Wow! This post really opened my eyes. When I tried (and failed) being vegetarian, I didn’t know too much about nutrition. I hated the idea of fake meats so when I stopped eating meat I didn’t replace the protein I was missing with anything. I could eat LOADS and never felt full, and wondered if it was because I wasn’t getting enough protein in hindsight. Looking at the comparisons, chicken/fish has 25g protein and all the vegetarian options has way less, seeing that I’m not suprised I couldn’t make it work.

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