What does 20g protein look like? – vegetarian & vegan

Most of us should eat at least 20g of protein in every meal. Here’s a list of common vegetarian & vegan protein sources, with required portion size & approximate price included. Hrrrrmm… now all I want is a Fulfil bar… ! 🙂

FoodPortion req. for 20g proteinLooks LikeCost per portion / €Category
Protein powder30gone serving spoon1.51vegan
Fulfil bar20g1 bar2.99vegetarian
Feta cheese121g just over half a pack0.78vegetarian
Quorn138g just under half a pack3.45vegan
Eggs - whole150g3 medium eggs0.8vegetarian
Egg - whites150ml5 egg whites1.33vegetarian
Tofu167g just under half a pack1.25vegan
Cottage cheese179g 1 pack0.47vegetarian
Fat-free Greek yoghurt194g just under half a container1.2vegetarian
Kidney beans260gjust over 1 can0.7488vegan
Ricotta cheese285ga little more than 1 pack1.98vegetarian
Chickpeas298g1 and a 1/4 can0.36vegan
Lentils322g 1 and 1/3 can0.95vegan
Baked beans476g 1 can and a bit0.44vegan
Milk - cow588mla pint & a small glass0.62vegetarian
Milk - soy666mla pint & a glass1.44vegan



What does 20g of protein look like? – meat & fish

Most of us should eat at least 20g of protein in every meal. Here’s a list of common animal protein sources, with required portion size & price included. Top tip: meat portions are generally around the size of your palm. I must confess that tip doesn’t work for me, though, as I have pretty big hands. ! 🙂

FoodPortion req. for 20g proteinLooks likeCost per portion / €Source
Beef78galmost 1 burger0.67meat
Turkey80garound 4 sandwich slices0.62meat
Tuna80g1 small can0.7meat
Chicken87garound 4 sandwich slices0.62meat
Mackerel100g1 fillet0.75fish
Salmon105g 1 fillet1.45fish
Ham125garound 5 sandwich slices2.5meat
Prawns125g 1 pack2.82fish
Rashers134garound 5 rashers0.53meat
Basa143g 2/3rds of a fillet1.22fish
Black Pudding173garound 7 slices1.61meat
Sausages188g3 sausages0.74meat



Protein: Eat 20g. Frequently.

Protein is the very stuff we are made of, and yet most of us don’t know how much we need, or why. Here’s a few facts I found really helpful in improving my physical & mental health.

The amount of protein you should eat depends on loads of things, including:

– your gender

– your age

– your level of physical activity

– your health

– The basic recommendation for protein intake is 0.8 grams per kilogram of weight in untrained, generally healthy adults. So a person who weighs 68kg should consume 0.8 x 68 = 54g of protein a day.

– You can calculate exactly how much protein you should be eating here: https://www.calculator.net/protein-calculator.html

– There are tons of good reasons to eat protein, but one of the most important is that it reduces age-related muscle loss. As we age, we lose muscle, which reduces life expectancy, health, & well-being … but eating protein slows down this process. So if you’re over 65, please read this article, weigh yourself, and then start eating more than 2g of protein per kilogram of your body weight.

– We can only process a certain amount of protein in our bodies in one go. So going without protein all day, then eating a massive steak for dinner, won’t fulfil our protein needs that day. We have to eat protein at regular intervals, to stock up our bodies’ protein stores.

– In particular, ideally we eat protein in the 45 minutes after a workout to help the body recover.

– 20g-30g of protein is the optimal amount the body can process, and maximize recovery.

– We can get some protein from starchy carbs, but it’s quite little:

grams of protein
2 slices of toast5g
100g rice2.7g
180g potato3g

… so I’m now going to write another blogpost showing what 20g of protein from a high-protein food looks like.

Go n-éirí leat on your protein journey!








Speedy and Seasonal: 2nd Edition

After a year of experimenting with locally-grown vegetables, I’ve expanded my collection and slightly altered the format.

This time, I calculated every possible combination of vegetables grown monthly in Galway, Ireland.

I paired 2 vegetables with potato and a selection of protein sources available in Galway – plant-based, egg, cheese and fish.

I calculated how much of each protein source, combined with potato, would be needed to provide 20g of protein (the optimal amount for muscle protein synthesis[1].)

I then indexed all the combinations per month, and in order of popularity (as roughly indicated by Google search results).

I also listed them in alphabetical order (for that day when you sleep in, arrive late to the market and all that’s left is Jerusalem artichoke and swede. This way you don’t need to think about how much protein and potato you need for your basic dietary requirements – just look it up!)

So now, with 181 different vegetable combinations, here’s “Speedy and Seasonal”… take 2! Tá súil agam go mbainfidh sibh tairbhe as seo!


[1] https://www.precisionnutrition.com/protein-limit

Eating Seasonally in Ireland

Broccoli tomato

Eating local is key for lessening carbon footprint and opimtising scrumptiousness. But for meal-planning, that requires knowing what comes out of the earth, when! Cáit Curran, an organic and biodynamic farmer in Co. Galway kindly took the time to list all the veggies that come into season simultaneously for me. Here’s the low-down and dirty on the, well, low-down and dirty! 🙂

JANUARY: beetroot, cabbage – winter, carrots, Jerusalem artichokes, kale, leeks, mixed leaves, parsnips, potatoes, sprouts, swedes

FEBRUARY: beetroot, cabbage – winter, carrots, Jerusalem artichokes, kale, leeks, mixed leaves, parsnips, potatoes, sprouts, swedes

MARCH: beetroot, broccoli – sprouting, cabbage – winter, carrots, Jerusalem artichokes, kale, leeks, lettuce, mixed leaves, parsnips, potatoes, rhubarb, spinach, swedes

APRIL: asparagus, broccoli – sprouting, cabbage – winter, kale, leeks, lettuce, mixed leaves, potatoes, rhubarb, scallions, spinach

MAY: asparagus, broccoli – sprouting, cabbage – spring, carrots, lettuce, mixed leaves, rhubarb, scallions, spinach

JUNE: beans, beetroot, broccoli, cabbage – spring, carrots, cauliflower, courgette , cucumber, garlic, lettuce, mixed leaves, peas, potatoes – early, scallions, spinach

JULY: beans, beetroot, broccoli, cabbage, carrots, cauliflower, courgette, cucumber, garlic, lettuce, mixed leaves, peas, pepper, potato, scallions, spinach, sweetcorn, tomato

AUGUST: beans, beetroot, broccoli, cabbage, carrots, cauliflower, celery, courgette, cucumber, lettuce, mixed leaves, peas, pepper, potato, scallions, spinach, sweetcorn, tomato

SEPTEMBER: beans, beetroot, broccoli, cabbage, carrots, cauliflower, celery, courgette, cucumber, lettuce, mixed leaves, parsnip, peas, pepper, potato, scallions, spinach, sweetcorn, tomato

OCTOBER: beetroot, broccoli, cabbage, carrots, cauliflower, celery, cucumber, kale, lettuce, mixed leaves, parsnip, pepper, potato, scallions, spinach, swede, tomato

NOVEMBER: beetroot, broccoli, cabbage, carrots, cauliflower, celery, kale, lettuce, mixed leaves, parsnip, potato, scallions, spinach, sprouts, swede

DECEMBER: beetroot, cabbage, carrots, Jerusalem artichokes, kale, lettuce, mixed leaves, parnsip, potato, scallions, spinach, sprouts, swede

My next step is going to be some recipes incorporating seasonally-available yumminess … watch this space!


How to eat healthily for €32 a week

In my ideal world, I’d buy local and organic, and have tons of time to prepare delicious fresh meals for myself every day… or a personal chef. I (or my friendly chef) would consult with a dietician, and a personal trainer, in order to make the best choices for my health and the planet’s well-being. But at the moment… 

I love cooking, but my priorities are elsewhere (ALBUMMMM) so I don’t want to spend a lot of time cooking and washing dishes right now. I’m also a musician, so, ahem, on a budget, plus have a really irregular schedule where I’ll be in my house for weeks at a time, but then gone for a few days. (So if I buy fresh food it usually goes off 🙁 ) Last May I did start listening to my conscience about climate change and animal welfare, so decided to go veggie as much as possible. But that has even further complexified the daily challenge of feeding myself. 

So what’s a self-employed muso to do? 


So now, every 10 days or so, I go to my local supermarket (Aldi) and buy the ingredients for all the recipes… 

I spend a day batch-cooking, and cook 32-56 meals…  

… and then I divide the food into individual portions and put these in the freezer. Every night I take out 2 or 3 portions to defrost, and BOOM. Next day I wake up, and restaurant Úna is open for business!

My motivation for this wacky idea was my long-term health, plus efficiency, but I’m now ADDICTED to batch-cooking. I love preparing lots of food at one time – it feels nourishing as well as hyper-efficient. I love having food available without even thinking about it. I love, but LOVE, not having to wash dishes twice a day. (I actually quite enjoy washing dishes, but not absolutely everyday!). I love the fact that I get the right amount of veggies and protein into me at every meal without having to do the mental work of macronutrient calculations. I love the lack of stress around food waste – I don’t have to worry about food going off in my fridge. The fact that I batch-cook has inspired me to start buying frozen vegetables (FYI: just as nutritious as their fresh counterparts) so I’m using a wider range of ingredients, ergo my palate is getting more variety these days than before. And guess what? An unexpected side-effect of my batch-cook-and-freezing is that it’s *shockingly* cheaper. 

My latest food-shopping bill (completed while supposed to be writing a grant – oops), which provided 32 meals, came to €48.10.

Now, this bill changes a little each month (I buy fresh/frozen veg according to availability) but it’s generally around this number. €48.10 divided by the 32 meals it made, gives an average cost per meal of… bodhrán-roll, please…

€1.50 per meal. That means my total cost for eating 3 nutritionally-balanced meals a day for a week is €31.50. Pretty cool, huh??!

So if you’re interested in organizing your food in a cheaper, and/or faster way,

here’s my shopping list,

here are my recipes, and

here are my tips!!

Go n-éirí leat – may they bring you towards health, music, and yumminess!


Úna’s Batch-Cooking Tips

  • I buy all the ingredients on my batch-cooking shopping list, except for tamari and occasionally tofu, in Aldi . It just happens to be the closest budget supermarket. Based on a quick gawk, Lidl is probably just as good.
  • Ask at the supermarket what days and times they get their deliveries of veg, plus what time they usually get the veg on display, and schedule your food-shopping accordingly. I find frozen spinach sells out really quick in Aldi… us Galwegians are more health-conscious than we give ourselves credit for 🙂
  • I found out the hard way that bags of frozen vegetables leak water. My kitchen is quite small, and I couldn’t figure out a place to put the voluminous bags of frozen vegetables until it was time to cook them. My (kinda wacky) solution is … I put them in my shower!! It’s a bit mad, but it means I don’t have puddles of water in my apartment – always nice. ! 😉
  • Cooking devices with timers are crucial. Confession: I choose to steam, grill and microwave food, not for reasons of health or taste, but … because my steamer, grill and microwave have timers. I fill them up, then go off and do nerdy musical things!
  • How many big mixing bowls do you have? That, plus the size of your cooking devices, will dictate how many recipes you make at once. I have 2 big mixing bowls, so I make 2 recipes at once.
  • You’ll have to experiment to find out to how big a batch you can comfortably cook with the space, devices and cookware available to you. Based on the size of my frying pan, steamer, and 2 mixing bowls, I find it’s best if I stick to cooking batches of 8 portions at a time. (I’ve tried 16 – it got a bit messy. !)
  • What’s your cooking plan? Well, the fact that all the ingredients of a meal don’t have to arrive on a table at the same time means you don’t really need one! For time-efficiency, I try to have all devices in the kitchen working simultaneously – e.g. have tofu marinading, vegetables steaming, potatoes microwaving, rice simmering, fresh veg grilling, and something frying all at once. Once an ingredient is ready, I put it in a big mixing bowl dedicated to that recipe. When all ingredients are ready and in the bowl, I mix it all together.
  • I originally tried dividing portions by weight – I found that very time-consuming. Now I mix / put the whole mixture into a rectangular-shaped receptacle, flatten it a bit, then divide the rectangle roughly into the appropriate amount of portions with a sharp knife. I then ladle each portion into a …
  • resealable freezer bag, which is more space-efficient than a freezer container. After use, I wash each bag and re-use.
  • In case I want to feed a few people at the same time, I put 8 portions in one big freezer container.
  • Sounds obvious, but: I let all the food cool to room temperature before I put it in the freezer. That way I minimise my valiant little freezer’s energy use.
  • When taking out a meal portion to defrost, leave it in the sink / on your draining board so it doesn’t leak all over the kitchen.

… So that’s it! Let me know via Facebook or Insta how you get on!!

go n-éirí leat,


Úna’s Batch-Cooking Shopping List

Dept. ItemApprox. cost
Fresh veg: Garlic clove€0.39
Courgettes: 2 x 500g (€0.89 each)€1.78
Peppers: 2 (€0.69 each)€1.38
Salad potatoes: 1 pack of 1000g€0.99
Butternut Squash: 3 (€0.79 each)€2.37
Fish: Kiln-roasted Salmon fillet: 3 packs of 185g (€3.19 each) €9.57
Dairy:Feta Cheese: 4 packs of 200g (€1.79  each)€7.16
Ardagh Lighter Mature White Grated Cheese: 1 pack of 250g€1.59
World:Brown Rice: 1 pack of 1kg €1.15
Balsamic Vinegar: 1 bottle of 250ml€1.99
Eggs:Free Range Large Eggs: 2 packs of 6 (€1.89 each)€3.78
Frozen Veg:Broccoli Florets: 1 pack of 907g€0.49
Spinach: 1 pack of 907g€1.09
Green Beans: 1 pack of 970g€0.69
Cauliflower Florets: 1 pack of 907g€0.79
Kale: 1 pack of 750g€1.09
Other:Tofu: 4 packs of 300g (€1.99 each)€7.96
Tamari: 1 bottle of 250ml€3.45

Veggie meals with 20g protein!!

Last year, my guilt about climate change and niggles about animal welfare finally got too loud to ignore. So I resolved to turn veggie as much as I could.

At first, I did the obvious thing: I extracted the meat from my meals, and increased my starch and vegetables to the same volume of the missing meat. However, starches and veggies are not as protein-dense as meat. Consequently, I was not meeting my  RDA of protein, and I was not a happy camper: I was consistently grumpy and hungry. 

Then I hit gold… a little bird (who happens to be a professional dietician) told me of a magical index which listed the macronutrient composition of all foods available in the UK. And – this fact makes me so happy to live in the 21st century – this incredible resource is publicly available!!

The amazing index is the “McCance and Widdowson’s composition of foods integrated dataset” . It’s available in both .pdf and Excel format here.

Me being me (i.e. a total nerd) I downloaded the magical Excel file, and calculated veggie food combinations that would give me 20g protein per meal.

At the moment I don’t have a lot of time for cooking. So I’d describe my creations as ‘how to quickly throw quantities of food together’, rather than ‘haute cuisine recipes’. But, in case you, too, are a busy bee who wants to lessen their ecological footprint, I share my fave food combos below.

Or … why not download the McCance and Widdowson dataset yourself, and design your own protein-rich veggie food combos? And then … share them with me? 😉

Scrambled Egg, Mature Cheddar, Courgette, Kale

Feta Cheese, Cauliflower, Green Beans

Smoked Salmon, Squash, Peppers, Potato

Marinated Tofu, Spinach, Broccoli

Update 26/01/2019: to make your life easier, I’ve now added a shopping list for those recipes, plus some batch-cooking tips.

Also, in future I’d love to try making a second draft of these food combos which uses the amount of food in a single packet (e.g. broccoli comes in packets of 907g. So it would be really handy if my tofu recipe used exactly 907g of broccoli, rather than its current 880g.!) Less measuring = fasterrrr!

And I’d also love to try pairing foods which are in season at the same time. So watch this space…. !

Complete and utter disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

Marinated Tofu, Spinach, Broccoli

I added a marinade inspired by chef René Ortiz to this tofu combo!

Nutritional info of one portion (not including marinade)…

Energy (Kcal) Carb. Protein Fat
281kcal 32.3g 19.9g 8g

Approx. cost per portion: €1.88

Ingredients 1 portion 8 portions
Broccoli 110g 880g
Rice, brown wholegrain (exchange for quinoa* if you’d like) 100g 800g (320g dry)
Spinach 100g 800g
Tofu, regular 125g 1000g
Balsamic vinegar 30ml 240ml
Soy sauce 30ml 240ml
Ginger 2″ piece 2 x 4″ pieces
Garlic 1/2 clove 4 cloves


Put balsamic vinegar and soy sauce together in a big bowl. Chop the tofu up into whatever size you want. Add tofu to bowl of balsamic vinegar and soy sauce. Leave it there to marinate for at least 1 hour.

Start the brown rice cooking; get it to the simmer stage.

Start the spinach and broccoli cooking, however you wish; I steam them.

Mince garlic; grate ginger.

When tofu has been marinated: heat oil in a non-stick frying pan or pot. Add ginger and garlic and stirfry them until beginning to brown.

Drain tofu, reserving marinade.

Add tofu to frying-pan and cook for around 5–7 minutes.

Add the reserved marinade to the frying pan.

Hopefully your rice, spinach, and broccoli are cooked now; add them to the frying pan.

Let simmer until marinade is reduced.

*267g dry quinoa yields 800g cooked. Nutritional info of 1 portion with quinoa:

Energy (Kcal) Carb. Protein Fat
256kcal 23.1g 21g 8.8g