Wellness Connection

Alicia Marie


How Do I Get Enough Protein on a Plant-Based Diet?

How Do I Get Enough Protein?

The big secret here is that vegetables have protein too. Most of us have heard that nuts, legumes, beans and rice contain protein. Well, so does kale!

Here is a screen shot from nutritiondata.com illustrating that one cup of chopped up kale contains two grams of protein.

Screen Shot 2014-12-29 at 5.33.16 PM

One cup of kale makes a pretty small salad. Most of us should be striving to eat more vegetables. If you eat a hearty big salad with or for your dinner you can rack up quite a bit of protein in the salad alone. Let’s say your salad is three cups of chopped up kale. It would look about this size:

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The kale alone in that salad makes up six grams of protein..but really, who is just going to eat kale, right? Let’s add a medium sized carrot. That’s one gram of protein. If you throw in half of a sweet red pepper that’s another gram of protein.

So far that’s eight grams of protein…but let’s make it wild. I love avocado in my salad. If you throw in half an avocado—that’s two more grams of protein. I like nuts in my salad too so dump in a quarter of a cup of pecans. That adds another two and a half more grams of protein.

Already your salad alone is now a total of 12.5 grams of protein. Is your mind blown?

I like anyone get tired of salads sometimes, adding nutritional yeast to your salad is a great way to spice things up. It has a cheesy, nutty flavor and can be used on anything just like cheese. A serving of Nutritional yeast is one tablespoon at only 20 calories with three grams of protein, B-vitamins and folic acid.

Voila! Your salad is 15.5 grams of protein. If you take anything away from this—remember even vegetables have protein.  l

Avocado Lemon Kale Salad

Delicious & Simple Avocado Kale Salad. Simply mix up avocado, lemon juice, montreal seasoning, and sliced apple with kale.  https://aliciamariere.wordpress.com/


4 Cups of Kale

1 Avocado

1 Apple

Lemon Juice from Fresh Lemond

Steak Seasoning



1. Mash up an avocado and mix into kale. (I found it easiest to use my hands.)

2. Cut up an apple and mix into the avocado and kale.

3. Sprinkle montreal steak seasoning over kale.

4. Squeeze lemon juice over kale and mix salad again.


Seriously delicious and so simple! Enjoy 🙂

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Nutrition Inquiries? Don’t be shy!

Nutrition is what makes my heart sing. Questions about leaning out, feeling more energized, kicking your coffee addiction for good—ask away! I’m happy to help and charge zero dollars. I’m genuinely interested in spreading the plant love, fighting disease and helping you feel like the sexy super star that you already are. If I don’t have the answer, I’ll do my research and find it for you.

Wellness Journey Inspiration: Meet my dear friend, Kelly (name changed for her privacy). Kelly hates vegetables. She won’t eat them period. I eat lunch with her regularly and her meals consist of coffee, white rice, white bread and chicken. Kelly is gorgeous the way she is and did not need to lose weight, but was interested in implementing more healthy foods into her diet and becoming more active in general especially given the fact that cancer runs in her family. Better to start eating healthy for disease prevention sooner than later.

Take a peek at Kelly’s kitchen table only a few months later. I don’t think anyone in the office would have seen it coming. Kelly replaced coffee with kombucha, started drinking green smoothies, practicing yoga and running regularly. Go Kelly go!

Alicia Marie Wellness Connection Nutrition Blog

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Blog Makeover: Wellness Connection

I started this blog two years ago to rekindle my love of writing by connecting with the online world about my passion for nutrition and overall wellbeing. What began as a place for me to share my recipes and experiences transitioning to a plant-based diet became a way for me to inspire people to ask more questions and take their health into their own hands—to own their lives completely.

The internet’s wealth of information is an opportunity for self-education. It is one of the most powerful tools for creating change on a global scale.

In a time when I see many of my peers several years out of college struggling to find a sustainable job, where by law a business is considered a human being, where the government is profiting off an unsuspecting 18 year-old’s education, where racism is persisting and women’s rights are rejected in soon to be 2015, the internet is our best chance for creating rapid, widespread change.

I changed my blog name to Wellness Connection and created a Facebook page to complement the current events, research and positive affirmations I post regularly on my site.

I want to motivate you to do the same. Whether you use your voice to write about sports, fashion or heaven forbid turkey eating and Chihuahuas, I encourage you to dive deeper into what you love, use it as opportunity to learn and speak up for what you believe in.


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