Simple ways to increase the amount of protein in your diet
Often people think you need to have protein shakes or eat a high carnivorous diet to get sufficient amounts of protein but this is not the case. Here are some easy ways to increase the amount of protein without much trying:
Start your day with protein Starting your day with protein can help you achieve your daily protein intake goals. Focus on high-protein breakfast options like eggs, Greek yoghurt or overnight “proats”.
Make protein part of each meal and snack Whether you eat three large meals with snacks or snack throughout the day, focus on a source of protein every time you eat. This doesn’t have to mean having chicken breast all day — but focus on sources like nuts, seeds, hummus, cheese, boiled eggs or other protein sources to balance out any other snack or small meal you choose. Protein makes snacks more satisfying than a quick-digesting carb-based snack alone.
Incorporate dairy foods Whilst milk alternatives like coconut and almond milk can save calories, they often don’t contain as much protein as cow’s milk. If you can’t drink cow’s milk, try to find an organic soy alternative to still get a protein boost.
Replace rice or pasta with quinoa While pasta and rice have some protein content, quinoa is a whole grain that is higher in protein, fibre, and overall nutrition.
Have a protein mini meal rather than a cereal bar. I'll often have a couple of boiled eggs or some cottage cheese on crackers. Lower in calories and high in protein.
Include larger portions of protein with meals Lower the carbs and increase the protein and veg source. This works best with lower fat protein sources to keep heart health in mind.
Add beans, lentils & seeds to your salads/soups/curries I always add some extra lentils and beans to increase the amount of protein I'm consuming.
Choose fats that contain protein Not all sources of fat are created equal – and some heart healthy fats, like nuts, seeds, fish and avocado, actually include a good amount of protein as well! Think Sardines, peanuts, whole eggs, Chia seeds.
Choose veggies that are high in protein While broccoli, corn, asparagus, and artichokes contain between 3-5g of protein per cup, beans like black beans, chickpeas, soy beans and lentils can contain an average of 15-20g of protein per cup. I love sugar snaps too!
If you haven't already, download my free recipe guide with loads of nutritious, tasty, easy meals to feed the whole family at www.fwhfitness.com
As always, if you have any questions please do not hesitate to contact me.