Madeleine Hull
Protein is an essential part of a healthy diet, providing the body with the building blocks for bones, cartilage, muscle, blood, and skin. It is also important for growth, repair, and overall health. While it is important to get enough protein, it is also crucial to maintain a well-rounded diet that includes a balance of protein, carbohydrates, and fats. There are many ways to add protein to your diet, including eating high-protein snacks, adding protein-rich foods to meals, and choosing leaner meats and poultry.
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What You'll Learn
High-protein breakfast options
A high-protein breakfast is a great way to set the tone for the day. Here are some delicious, protein-rich breakfast options to try:
Eggs
Eggs are a great source of protein and can be prepared in a variety of ways for breakfast. Try scrambled eggs with fresh tomatoes and spinach, or get creative with mushroom and baked eggs. For a more substantial meal, make an omelette with chickpea flour, or a ricotta scramble with parmesan. If you're short on time, hard-boil some eggs to eat on the go, or make an egg muffin.
Pancakes and Waffles
For a sweet breakfast option, try protein pancakes or waffles. You can make these from scratch by adding protein powder to your batter, or purchase frozen ones. Top with fruit for fibre, or chocolate chips for a treat. For extra protein, spread with nut butter or serve with a side of nuts or nut butter for dipping.
Oats
Oats are a great base for a high-protein breakfast. Try overnight oats with hemp hearts, chia seeds and Greek yoghurt, or top with creamy Greek yoghurt and blueberries. For a warm breakfast, make a savoury oatmeal bake, usually made with a combination of oats, eggs, baking powder and milk.
Quinoa
Quinoa is known for its high protein content, with 8g per cooked cup. Top quinoa with eggs, tofu or beans for a protein-rich breakfast.
Savoury Dishes
If you're looking for a savoury breakfast, try spinach and cheese quesadillas, or a mushroom and cheese quiche. For an Asian-inspired option, make a savoury porridge with rice and meaty chicken stock.
Smoothies
Smoothies are a versatile option for a high-protein breakfast. Add walnuts, nut butter, and chia or flax seeds. Use cow's milk, soy milk, or pea milk as your liquid for a protein boost, and add protein powder if you like.
Remember, it's important to maintain a well-rounded diet and ensure you're getting enough physical activity when increasing your protein intake.
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Snacking on cheese
Cottage cheese is a soft, white cheese made from the loose curds of cow's milk. It is much higher in protein than other cheeses. One ounce (28 grams) of low-fat cottage cheese provides 7 grams of protein and only 30 calories. It is also a good source of calcium, phosphorus, selenium, vitamin B12, and riboflavin. You can eat cottage cheese on its own, or combine it with fruits and nuts for a delicious snack. It can also be added to creamy sauces to boost their protein content.
Cheddar cheese is another great option for a high-protein snack. A 1-ounce (28-gram) serving of cheddar cheese contains 7 grams of protein, along with nearly 30 fewer calories than other cheeses and 6 times as much calcium. You can enjoy cheddar cheese with whole-grain crackers, tomatoes, or sliced apples. It can also be added to sandwiches and wraps, or used as a topping for pizza.
Other high-protein cheeses include Edam, which provides 7.1 grams of protein per ounce, and Gouda, which provides approximately 7 grams of protein per ounce. These cheeses can be enjoyed as snacks or added to meals such as stews, chilis, and paninis.
Incorporating high-protein cheeses into a well-balanced diet can boost overall health. However, it's important to note that some cheeses can be high in sodium and fat, so it's recommended to monitor your intake and consume cheese in moderation.
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Eating legumes
Legumes, such as beans, peas, lentils, and peanuts, are a great source of dietary protein. They are rich in fibre, vitamins, minerals, and plant-based protein. Legumes are versatile and can be added to chillies, sauces, patties, salads, soups, stews, and more.
Chickpeas, for example, are a great source of fibre and protein. They may also help reduce blood sugar and improve gut health. Lentils are another excellent source of vegetarian protein and are iron-rich. They are a great addition to soups and stews.
Peanuts, while technically legumes rather than nuts, are a good source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins. They have been linked to a lower risk of death from causes such as heart disease, stroke, cancer, and diabetes.
Other legumes include soybeans, green beans, dry beans, broad beans, dry peas, and mung beans. Legumes are cholesterol-free, high in fibre, and low in saturated fat. They are also a more sustainable source of protein than animal-based sources, requiring less land, water, and producing fewer greenhouse gas emissions.
Legumes are a great way to add protein to your diet, offering a range of health benefits and culinary uses.
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Adding seeds to meals
Seeds are a versatile and mighty source of protein and other nutrients. They are packed with protein, fibre, healthy fats, antioxidants, vitamins, and minerals. Plant-based proteins, including seeds, are particularly beneficial because they contain both protein and fibre. These two nutrients promote blood sugar control, regulate appetite, and help you stay full for longer.
Seeds are incredibly versatile and can be easily added to many dishes. Dietitians recommend sprinkling them on top of salads, yogurt, or avocado toast. You can also blend them into a smoothie or simply eat a handful as a snack. Ground flaxseeds can be used as an egg replacement in baking.
Some of the best seeds to eat for protein include hemp seeds, chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds. Hemp seeds have a mild, slightly nutty flavour and are one of the few plants that are a complete protein source, meaning they contain all the essential amino acids. Chia seeds are also a good source of protein and omega-3 fats, and they have been shown to lower blood sugar and reduce risk factors for heart disease. Flaxseeds contain omega-3 fatty acids and antioxidants, offering similar benefits to chia seeds. Pumpkin seeds are high in protein, with 8 grams per ounce, and are also rich in magnesium and tryptophan, which can help improve sleep quality. Sunflower seeds have been associated with reduced inflammation and lower cholesterol levels.
In addition to eating seeds, there are other ways to increase your protein intake. You can replace cereal with eggs at breakfast, snack on cheese, or start your meals by eating protein sources first. Legumes, such as beans and lentils, can be added to chillies, sauces, and patties, or roasted and added to salads.
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Consuming plant-based proteins
Plant-based proteins are a great way to improve your health and reduce your environmental impact. They are readily available at grocery stores and are typically high in fibre, vitamins, minerals, and other nutrients.
Grains, beans, nuts, seeds, and soy are all good sources of plant-based protein. For example, quinoa provides 8-9 grams of protein per cooked cup and is a complete protein source, which is uncommon for grains. Other grains like amaranth, wheat, millet, barley, and spelt are also good sources of plant-based protein. Legumes, such as beans and lentils, are another excellent option and can be added to chillis, sauces, patties, and salads.
Nuts and seeds are nutrient-dense foods that provide healthy fats, protein, magnesium, and more. It is best to consume them raw, as blanching and roasting can damage their nutrients. Soy-based foods are also a great option, as soy is a complete protein, containing all nine essential amino acids.
To ensure you get all the essential amino acids, it is important to eat a variety of plant-based protein sources throughout the day. You can also include plant-based milks with added calcium and vitamin D, as well as nutritional yeast, which is a great source of vitamin B12. Additionally, mycoprotein is a non-animal-based protein derived from fungus and is often used in meat substitutes. Spirulina is another plant-based protein source that is high in magnesium, riboflavin, manganese, and potassium.
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Frequently asked questions
Some simple ways to add protein to your diet include eating eggs, cheese, seeds, legumes, or nuts. You can also add protein-rich sides to your meals, such as mashed potatoes with beaten eggs, or pureed vegetables with added cheese.
The recommended daily protein intake is 46 grams for adult females and 56 grams for adult males. However, the ideal amount may vary depending on your activity levels and health goals. It is important to maintain a balanced diet and consult a healthcare professional if you need further guidance.
Tofu, tempeh, peas, chickpeas, quinoa, artichokes, and spirulina are all good sources of protein for vegetarians and vegans. Additionally, seeds such as pumpkin, hemp, and chia seeds can be added to meals for a protein boost.
