Did you know athletes require more protein than the average sedentary adult? Keep reading to learn about protein — plus a recipe for protein-rich grown up grilled cheese!
Did you know athletes require more protein than the average sedentary adult? For the sedentary adult, the recommended amount of protein is 0.8 grams of protein per kilogram of body weight each day. An athlete requires more at 1.2-1.7 grams per kilogram (or 1.4 g/kg for an endurance athlete on the high range). It’s quite a difference when you break it down. While many sedentary individuals are indeed getting more protein than necessary, sometimes athletes don’t get as much as they need.
Proteins are the building blocks of life. The primary function of protein is to build and repair tissues in the body. Easy options for added protein include milk and dairy, meat and poultry, fish, beans, peanut butter, and of course, eggs. Find out more about protein and diet here.
As I’ve ramped up my activity level in the last few weeks, I’ve been on a quest to add more protein to my diet. I don’t eat a ton of meat but fish has been making regular appearances on our dinner plates. I’m not a huge fan of peanut butter so that hasn’t been a good option for me. And I try not to eat a lot of dairy since it doesn’t always agree with me. Buuuut every so often I indulge a little bit, especially when I’m making lunch for my kids (I’m a sucker for a good grilled cheese).
Since I rarely eat grilled cheese these days, I decided my grilled cheese needed a bit of a facelift. Added maturity, one might say. As I stood at the stove flipping sandwiches for my kids the other day, I wondered to myself how I could up the ante on one of my favorite lunches and make it a little more… grown-up. No sooner had I thought it than I had a lightbulb moment and got to work. When I finally wanted to try and make my grown-up version after finishing the kids, I got back into the kitchen and the stove wouldn’t heat back up, I didn’t have a clue what went wrong but it was safe to say I looked into different companies for their stove repair options, I wanted my grilled cheese! I didn’t manage to make it the first time, but it’s here now!
In my grown up sandwich, I used two different cheeses plus added AllWhites® eggs and “bacon bits.” The final result? Perfection. The sandwich was flavorful, satisfying, gooey, and grown up! I got my added protein, my dairy fix, and I wasn’t eating a run-of-the-mill grilled cheese sandwich.
Grown Up Grilled Cheese with Avocado-Apple Salad
Ingredients
For the sandwich
- I Tbsp butter, divided
- 1/3 C AllWhites® Eggs
- 2 pieces of whole wheat bread
- 2 slices of cheese (your choice)
- 1/2 Tbsp imitation bacon bits
For the salad
- 1/2 apple, sliced
- 1/2 avocado, pitted and sliced
- 1 tsp lemon juice
- 1 tsp honey
- pinch of fine grain sea salt, optional
Directions
Make the eggs
In a small omelette pan, heat 1/2 tablespoon of butter over medium to medium-high heat. Once butter is melted, pour the egg whites into the pan. Scramble the egg whites. Set aside.
In a skillet, heat 1/4 tablespoon of butter over medium heat. Place one piece of bread on the melted butter. Top with one piece of cheese, the egg whites, and imitation bacon bits. Place second piece of cheese on top of the eggs, then top off the sandwich with the last piece of bread. Spread the remaining butter on the top piece of bread.
Cook until the bottom slice of bread is browned, then carefully flip over. The cheese may not be melted all the way so make sure to keep a finger on the sandwich as you’re flipping to avoid it falling apart. Sandwich is done when both sides are evenly grilled and lightly browned.
Make the salad
While the sandwich is grilling, make the salad. Arrange alternating apple and avocado slices on a plate. Drizzle lemon juice on top. Let sit for a minute or two, then drizzle with honey. Add a very small pinch of fine grain sea salt if you wish.
Voila! Time to sit and enjoy your grown up lunch!
Added Protein Tastes Great!
Grown up grilled cheese is a super easy and delicious way to add protein to your diet. The added flavors of the avocado-apple salad really bring it all together. This meal is great for ladies who lunch, athletes who need just a bit more protein, and yes, even kids. My kids loved this grilled cheese even when I wanted it all to myself!
If you’re looking for more recipes with added protein, there are a lot more recipes here. You can search by meal, dish type, or dietary needs.
I should also add aside from cooking and baking with AllWhites, I’ve been known to add egg whites to my smoothies. What can I say? They’re convenient, fat-free, cholesterol-free, low-calorie AND pasteurized!
Enjoy!
xo
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What activity are YOU using protein to fuel? —> running for me!

Linking up with Annmarie and Deborah for their Meatless Mondays linkups.
*One winner will be selected at random and will be announced on Friday, March 23, 2018. The winner will be contacted by email. If a valid email address is not available, a new winner will be chosen. Winner has 24 hours to respond to winning email. After 24 hours, a new winner will be selected. Contest is void where prohibited.
26 Comments
I eat eggs all the time–I feel like eggs are the best recovery food out there! This would be a nice variation to my fried egg sandwiches!
Give me all the protein and this grilled cheese! I love the salad as well. Avocado and apple go so well to together.
Eggs are a huge part of my diet and I love them in sandwiches too. Everything is better with cheese 🙂
Loving this update! We go in phases eating a lot of eggs and apples and avocado are such a great combination and a personal fav.
Thanks for showing a super easy way to ramp up a grilled cheese sandwich! Alos loving the avocado and apple salad – I would have never thought to put those two things together!
Yum! Kind of like an elevated breakfast sandwich, and I’m all about that 🙂 I love that you added the egg whites for protein. And the side salad sounds really good too!
What a fun “grown-up” twist on a classic! I haven’t had a grilled cheese in eons.
I love egg sandwiches for lunch! Great idea.
My mouth is wwattteriinnnggg! This has brought back such childhood nostalgia. Making ASAP
Well, I guess I could say I need protein to fuel all the insane burpees I’ve added to my life in recent months (ahem). Also, there are a few half marathons coming up 😉 I LOVE grilled cheese (I always use cheddar), but never thought of adding eggs or bacon to them. YUM!
I often put a fried egg in my grilled chesee sandwiches! Thr apple avocado salad sound great, I’m going to give this a go!
Mmm love this sammie combination! I must give it a try
This is a great step up from a typical grilled cheese – and the avocado apple salad sounds great! Thanks for sharing this!
I love eggs and Mr PugRunner eats these egg whites all the time.
My current favorite grilled cheese is extra sharp cheddar with crispy bacon, green apple slices and a little mustard. It’s so yummy.
Oh man, this post makes me so hungry for a yummy grilled cheese! This sounds amazing!!!
Yumm! I am obsessed with grilled cheese. 🙂
Yum! I love this idea for a sandwich…all my faves wrapped into one! I can’t wait to try it!!
Love this adult version grilled cheese! And that salad!! YUMO!! Great flavor combo’s for sure!
Such a clever idea! I love eggs AND grilled cheese but never thought to put them together before!
And that salad looks amazing!
The avocado and apple salad sounds so good.
Oooh I just love the flavor combo – looks absolutely divine!
What a great twist to a classic meal. I would have never though to add eggs to the classic grilled cheese, and the addition of bacon sounds delicious!
OMG, I don’t get people who don’t like PB. My parents don’t. My husband just tolerates it. And if I could eat it all day every day without gaining weight, I would! But it doesn’t really have a lot of protein.
I make savory french toast (basically batter dipped sandwiches) a lot. To die for. 🙂
I would never have thought to pair apple with avocado though!
I love me some avocado…but haven’t tried it in a grilled cheese type of meal! Interesting!
Ooh, drooling! Grilled cheese always gets me too. I love the addition of egg whites! I learned that my body reacts to yolk so I mostly use whites but they aren’t always so tasty on their own.
I used to hate cheese, but I’ve definitely changed my mind on some of em’–this looks delicious, and I love the addition of apples + avocados for the salad! *-*