The Protein-i-fication of Food

Just because something has "protein" in it's name doesn't mean it's healthy, or even a good source of protein.

This week I went on a rant on TikTok about Protein Balls, because they are stupid.

@onkatesplateGretchen, stop trying to make protein balls happen. 🍪 Can 2026 be the year that protein balls leave to go shave their back? 🪒 Sure they taste pretty good, but I’d rather have a cookie for those macros. Just because something has “protein” in the name doesn’t mean it has a meaningful amount of protein in it, that protein is the macronutrient found in the highest amount (that’s how foods are typically categorized), or that it’s good for you at all. 😒 Rule of thumb: to consider something “high” protein I expect it to have at least 10 g of protein per 100 calories. There are ‘protein’ bars that don’t even meet this criteria. 😑 And don’t get me started (or do…) on processed protein (iykyk) Protein balls are a prime example of good marketing. They aren’t a good pre-workout snack, or a great post-workout snack (in my humble opinion) especially if weight management is in your goals. Does this surprise you? 😟 Let me know in the comments! …and follow @onkatesplate for more practical nutrition advice for normal people. 😘

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I talked about how protein balls are stupid. They shouldn’t be called protein balls, they should be called energy balls, because they provide a lot of calories in a small ball, but they don’t even actually have a significant amount of protein. This isn’t a bad thing, but it also isn’t what most people are looking for when they eat something called a protein ball.

Lately so many foods are being called “protein” versions of themselves. An example is “protein” Pop-Tarts. Let’s take a look at these…

These have 10 grams of protein in 380 calories, coming mostly from “wheat protein” and “milk protein concentrate.” This food is highest in carbohydrate (at 89 grams per serving) so this is a carbohydrate food. And a low-quality one at that. That is not a high-protein food. It also is not a quality source of protein. This word “protein” has created a health-halo around a food that is in no way healthy.

Just because something says protein on the label does not mean it is healthy, or even that it is high in protein.

To consider a food truly “high protein” I would be looking for at least 10 grams of protein per 100 calories. This indicates to me that at least 40% of the calories in that food are coming from protein.

Focusing on adding more whole-food proteins into your diet is going to ensure that protein is doing all the jobs you want it to do, which are..

1. Providing adequate amino acids to repair tissue, build hormones, and function as a signaling molecule. This can be done with virtually any protein, from a powder, to a piece of chicken, to eggs. As long as it has the essential amino acids, then it will do this function.

But the other two don’t work with protein supplements…

2. We want the protein to make us feel full and satiated. When we use a supplement like protein powder, it has been highly processed, and already broken down or “pre-digested” to some extent. It doesn’t keep us full the same way high-quality whole-food protein does (because it takes much longer to digest and assimilate), therefore it doesn’t keep us as satiated.

3. We want to harness the power of the Thermic Effect of Food of protein. Digestion isn’t a passive process, and it requires energy to digest food. And protein is the macronutrient that requires the highest amount of energy to digest (between 10-35% of the calories in that food). With a supplement, it is highly processed and broken down (aka pre-digested) so we don’t harness that power either.

So long story short, making sure you are getting adequate protein intake isn’t enough, we want to make sure it is also high quality. Eating extremely high levels of protein (120 g + per day) isn’t necessary for most people, and it isn’t a flex to eat this much protein if it is coming mostly from supplements.

This is why I set up my meal plans to have over 100 g of protein per day, but from whole-food sources. I intentionally use high-protein carbohydrates (like quinoa, farro, beans, and oats), and lean protein sources, at each meal. This is a high protein plan, but it is also a high-quality protein plan. I am harnessing the power of whole-food proteins to make sure you not only have enough protein to repair tissue (aka build muscle) but also feel full and satisfied all day. This takes intention and planning, and that’s what I am here to help you with!

What you’re eating this week!

Breakfast: Carrot Cake Baked Oats

When you have vegetables at breakfast, you are better than everyone else all day. It’s just a fact.

I based this recipe off of Jenn Eats Goood’s Carrot Cake Baked oats. (If you don’t follow Jenn Lueke yet, start immediately. Her paid subscription is worth every penny! She also has a new cookbook that just came out, and it is incredible!)

To make this a little higher in protein, and lower in fat (some people might refer to this as “macro friendly”) I am doing the following:

• Switching whole eggs to liquid egg whites

• Substituting Fairlife Skim Milk for Almond Milk

• Ensuring the yogurt topping is made with non-fat plain greek yogurt (it has the highest protein content!)

That simple. With this one I like to heat up the baked oats, and then top with the yogurt.

Why do we need protein at breakfast? Well starting the day off with protein

• helps us meet protein needs through the day

• helps to stabilize blood glucose

• makes us feel full and satisfied.

If you already eat 20-30 grams of protein at breakfast, I’m not saying you need more! But if you don’t eat any, add some with intention and see how you feel.

Lunch: Italian Grinder Pasta Salad

This lunch feels indulgent because, hello pasta salad! But some strategic swaps and adds make it healthy.

I don’t love to eat deli meat every week, but in moderation it is fine! I recommend watching this reel to learn about the relative risk of colorectal cancer with deli meat and how it is classified as a carcinogen.

I used to think that if my diet was healthy, it needed to be perfect. But there isn’t a “perfect” diet, so being ok with having some grey area is actually important to being successful with nutrition. You can’t have all-or-nothing thinking when it comes to what you eat, it has to be about doing the best you can within your circumstances, preferences, and capacity.

If you don’t want to use deli meat, a swap would be using rotisserie chicken. I would recommend about 1 lb cooked chicken to ensure you are getting the adequate protein you need.

• Store this with the lettuce on the side, and add it just before eating so it stays crispy and delicious!

• If you don’t like or can’t find arugula, substitute any dark leafy green like spinach, baby kale, mixed greens or romaine.

• If you want to save some money, don’t get the Barilla Protein Plus Pasta, get whole wheat pasta. It has 1 less gram of protein and one more gram of fiber per serving, so it is comparable but costs much less!

• This would be BOMB with some chickpeas or cannelini beans added in for extra fiber and protein!

Snack: Cheesecake Bars

I made sure to make these this week before I recommended them after last week’s “chocolate banana bread” nightmare 😱

This was inspired by the viral “Japanese Cheesecake” treat I am seeing all over social media! It is so fun, and yummy (I tried it, trust me)

Basically, what you do in this trend is take a greek yogurt and mix with any flavorings or sweetener you like (or leave plain!) and add biscoff cookies into the yogurt (you can use any cookies! I tried with thin oreo’s, metamucil fiber biscuits, and graham crackers and they were all great). You then let it sit overnight and some of the moisture from the yogurt is sucked into the cookies softening them, and also thickening the yogurt so it is more like a cheesecake consistency.

This is a super easy and convenient snack, but the calories can really add up.

Healthy ≠ low calorie. This is a really important nuance to make. If we are looking to manage weight (aka lose weight or maintain) calories, or energy intake, is going to be something important to monitor. Just because something is healthy, like an avocado, doesn’t mean it is low calorie (it isn’t.) And just because something is low-calorie, like Halo Top Ice Cream, doesn’t mean it is healthy (it isn’t.)

In order to most effectively pursue intentional weight loss without feeling hungry all the time, I recommend a focus on whole-foods in your diet. Lots of whole grains, lean protein, fruits, and vegetables. This not only makes you feel full with a lower calorie density, but also improves your health. A true win win if you ask me!

The only change I made to this recipe was dividing it into 6 pieces instead of 12.

If you don’t want to buy oat flour, good, don’t! Simply take 1/4 cup of rolled oats, and blend in your blender or food processor until it is a fine powder. It doesn’t have to be perfect. But this ingredient is key in getting the right texture.

I used non-fat greek yogurt, and then used whole eggs. You could try with egg whites for higher protein, but I would recommend using a yogurt with a bit of fat if you do that, because we need some fat to help us feel satisfied and to help absorb some of the nutrients in our foods.

What’s for Dinner

Sloppy Joe Sweet Potatoes with a side of broccoli

This one is super easy to make and even kids like it! I serve to my kids on a regular bun, and do sweet potatoes for myself (and my husband if he is in town)

• Use a lean ground beef, I like the 93/4% from Trader Joes, and most grocery stores have a leaner cut of ground beef. The sauce prevents the meat from being flavorless and dry.

• Bake your sweet potatoes on the weekend so all you have to do is re-heat! When you bake them in the oven, sweet potatoes are sweeter and even more delicious. If you’re short on time, cook them in the microwave. They are still great this way. And make sure you eat the skin! This is where the fiber is found.

I am serving this with a side of my famous air-fryer broccoli.

Ingredients:

• One bag of frozen steamer broccoli

• 1 tsp salt

• 1/2 tsp pepper

• 1/4 cup parmesan cheese, shredded

• 1 tbsp olive oil (or I prefer to use this sprayer filled with olive oil)

1. Steam the broccoli in the steamer bag in the microwave for about half of the time the bag states, about 3-4 minutes.

2. Remove the broccoli, and get rid of any water that has accumulated.

3. Spray the broccoli with olive oil, or toss with olive oil (you can do this in the bag once you have drained out all the water, but it works best in the air-fryer tray)

4. Season with salt and pepper. Spread in an even layer in air-fryer tray or basket.

5. Top with parmesan cheese, spread evenly across the broccoli.

6. Air-fry for 8-12 minutes, until you start to see the broccoli and parmesan brown a bit and become crispy.

7. Serve hot!

I swear this is the best way to gussy up any steamer bag of veggies. If your vegetables taste good, you are going to eat more of them, so start putting in a small amount of effort to enjoy healthy food more!

Fall Spiced Turkey Meatball Sheet Pan Dinner

Please feel free to use dried spices in this recipe to make it easier to throw together!

When you make this, make sure the meatballs are large so that they don’t dry out with the vegetables cooking. You could also make normal size meatballs, but add them in later in the cooking process (about 20-minutes after you start roasting the veggies and potatoes- and cook the whole tray together for about 25-30 min)

Feel free to mix up the veggies you use- cauliflower, broccoli, brussels sprouts, and more would also be good.

Crockpot Chicken Tortilla Soup

When it is this cold out, soup is a requirement.

This one is easy, cooks while you’re working (or binge watching Netflix) and tastes amazing. It’s packed with veggies, beans, and protein. I am going to serve mine with a scoop of brown rice in it to make sure I am getting enough carbs, but you can also serve with tortilla chips.

Since this is a reel, here is the recipe typed out for you:

Ingredients:

• 2 pounds chicken breast

• 1 small onion, diced

• 4 cloves garlic, minced

• 1 28 oz can crushed tomatoes

• 2 cups bone broth

• 1 15 oz can black beans, drained, rinsed

• 2 cups frozen corn

• 1/2 cup greek yogurt

• 1 lime, juiced

• 1 green bell pepper, diced

• 4 4 oz can chopped green chiles

Spice Mix:

• 1 tbsp chili powder

• 2 tsp cumin

• 1 tsp paprika

• 1/2 tsp oregano

• 1/4 tsp garlic powder

• 1/4 tsp onion powder

• 1/2 tsp red pepper flakes optional

1. Add 2 lbs chicken breast to bottom of a 5qt slow cooker, add the spice mix and all of the ingredients (except for the lime juice and greek yogurt!) Stir to combine

2. Cover with lid, and cook on high for 4-5 hours (or low for 7-8 hours)

3. About 15 minutes before serving, remove the chicken and place in a bowl. Shred with two forks (or put in your kitchen aid mixer to shred!) The chicken should fall apart easily, so two forks is easy to do!

4. Add the greek yogurt to a small bowl and whisk with about 1 cup of the broth from the slow cooker. Once this is combined and no lumps remain, stir the greek yogurt and broth into the slow cooker (this prevents curdling)

5. Add the chicken back into the slow cooker, and add the lime juice. Stir to combine. Let this cook for about 10 more minutes.

6. Ladle into bowls, this makes 6 servings! Serve with tortilla chips, more greek yogurt on top or sour cream, diced avocado, or cilantro (toppings not included in nutrition facts!)

Ok, that’s it!

I hope you all have the best week, and stay warm! I am looking forward to spring already, but we have a couple months left to go.

💌 Have Feedback or Questions?

I’d love to hear what you think- whether it’s working for you, what you love, or what you’d like to see. Your input helps me make this better every week! Please don’t hesitate to leave a comment or reach out to me directly!

📩 Email: kate@k8dwyer.com

📱 Instagram DM: @onkatesplate

Happy cooking (and eating!)