Powered by Protein
Increasing your protein intake can help to promote muscle growth, improve muscle recovery, maintain lean muscle during weight loss, regulate blood sugar levels, control appetite, increase metabolic rate, promote weight management, and reduce the risk of dietary-related illnesses. However, many of us struggle with where to start with upping our protein. Experts say that aiming for 25-30g of protein at each meal is the easiest way to boost your intake. Sometimes trying to hit a figure can be confusing, so instead we recommend simply focusing on eating more protein, at every meal and throughout the day. From there, good (and healthy) things tend to follow. We’ve listed below a few tips to help you on your way to a protein-powered lifestyle…
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 (at least 3), protein shakes, or Greek yoghurt.
Include Protein In Each Meal
Focus on having three healthy meals and three healthy snacks a day. There should be a source of protein every time you eat (this doesn’t have to mean having chicken breast all day). Think nuts, seeds, hummus, cheese, protein bars, or other protein sources to balance out any other snack or small meal you choose.
Eat More Dairy Products
Milk alternatives like almond milk can save calories, but they rarely contain as much protein as cow’s milk. If cow’s milk isn’t for you, try to add other dairy products to your diet. Such as parmesan cheese through a salad (did you know parmesan is high in protein?!) or cottage cheese through your scrambled eggs or Greek yoghurt with fruit.
Replace Rice and Pasta with Quinoa
Quinoa is a whole grain that is higher in protein, fibre, and overall nutrition compared to rice and pasta. Batch cook for the week ahead with a low salt veg stock cube to make it a little more tasty and add to salads for lunch.
Opt For High Protein Snacks
Be tactical with your snacking. Choose protein bars, protein shakes (our favourite protein powder is Form Nutrition), Greek yoghurt, jerky, hard-boiled eggs, canned tuna or salmon. Protein makes snacks more satisfying than a quick-digesting carb-based snack alone.
Choose Fats That Contain Protein
Some heart-healthy fats, like nuts, seeds, and avocado, actually include a good amount of protein as well! A serving of peanut butter (two tablespoons) contains 8g of protein, while avocados contain around 4g of protein. Choose your fighter!
Add Seeds For Extra Protein
Chia seeds and hemp seeds are additional sources of plant-based protein that are also rich in fibre and healthy fats. Add hemp or chia seeds to smoothies or on salads or soups for extra crunch and increased protein. Chia seeds contain almost 5g of protein per tablespoon and hemp seeds contain about 3g per tablespoon.