Madeleine Hull
Protein is an essential part of a healthy diet. It provides the body with the necessary building blocks for cells and helps maintain muscle mass. The recommended daily protein intake varies depending on age, sex, height, weight, and physical activity levels. While most people get enough protein, some may benefit from increasing their intake, especially those over 50, who need more protein to maintain muscle mass. There are many ways to increase protein intake, including eating more meat, poultry, seafood, eggs, dairy, nuts, seeds, soy products, beans, peas, and lentils.
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What You'll Learn
High-protein breakfast options
Eggs
Eggs are an excellent source of protein, offering 6 grams per egg. Try scrambled eggs with spinach and black beans, or serve with fresh tomatoes and spinach for a low-calorie, nutritious meal. Baked eggs with mushrooms and tomatoes are another tasty option. For a more substantial breakfast, make an omelette with eggs, ricotta, and Parmesan, providing 25 grams of protein per serving. You can also add vegetables like courgette and peppers to your omelette for a filling, healthy start to the day.
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 favourite pancake or waffle batter. Top with fruit, syrup, or chocolate chips to satisfy your sweet tooth. For a savoury option, top with Greek yoghurt, cottage cheese, or a fried egg.
Oats and Yogurt
Oats are a great source of fibre and can be made into a delicious and healthy breakfast. Try overnight oats with oats, hemp hearts, chia seeds, and Greek yoghurt, providing 18 grams of protein per serving. Top with apples and maple syrup for a sweet and satisfying meal. Alternatively, make a savoury oatmeal bake with oats, eggs, baking powder, and milk.
Quinoa
Quinoa is a plant-based protein source containing all nine essential amino acids. It provides 8 grams of protein per cooked cup. For a hearty breakfast, top quinoa with eggs, tofu, or beans for an extra protein boost. Add avocado for healthy fats and fibre, or cherry tomatoes for a vitamin C kick.
Meat and Fish
If you're a meat-eater, try a classic fry-up with steak, mushrooms, and spinach. Salmon is another excellent source of protein and vitamins, especially vitamin D. Top a bagel with cream cheese and smoked salmon, or try a salmon quiche for a more indulgent breakfast.
Remember, while protein is essential, it's important to prioritise plant-based proteins and a variety of sources for optimal health and nutrition.
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Lean meats
When choosing lean meats, opt for white meat chicken and turkey, specifically the breasts, breast tenderloins, and wings. These are rich in protein and low in fat, especially when the skin is removed. Ground lean chicken is a fantastic alternative to ground beef in recipes. Fish is another excellent choice, providing high amounts of protein and healthy unsaturated fats. Look for white-fleshed fish, such as cod or halibut, and aim for a variety of fish options, including salmon, tuna, and sardines, to benefit from the omega-3 fatty acids they contain.
If you enjoy red meat, choose leaner cuts like sirloin, round, chuck, tenderloin, and loin. These cuts tend to have less fat and calories compared to other red meat options. When cooking red meat, consider marinating or cooking it in liquid, then skimming off the excess fat before cooking. This helps further reduce the fat and calorie content of your meal. Additionally, seasoning your lean meats with herbs and spices like rosemary, sage, or thyme can enhance the flavour while keeping fat, salt, and sugar levels low.
It is important to note that while lean meats are a good source of protein, they should be consumed in moderation as part of a balanced diet. A maximum of around seven servings of lean red meat per week is recommended. For those who do not eat animal products, legumes, nuts, seeds, and tofu can be excellent alternatives to ensure adequate protein and nutrient intake.
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Plant-based proteins
There are many plant-based sources of protein, including pulses, nuts, seeds, grains, beans, and certain vegetables. Pulses, which include beans, peas, and lentils, are an inexpensive source of protein and are high in fibre and iron. A daily serving of pulses can help lower your cholesterol. Soybeans, for example, are a complete protein, containing all nine essential amino acids, and they are low in fat. Tofu, made from soybeans, is a versatile addition to a meal, as it takes on the flavour of the dish it is prepared in. Quinoa is another plant-based complete protein, and it is easy to substitute for rice or pasta. Chia seeds are also a complete protein, containing 2g of protein per tablespoon, and can be added to smoothies or sprinkled on yogurt.
If you are looking for a meat substitute, mycoprotein products, which are made from fungus, are often advertised as meat substitutes and are available in forms such as "chicken" nuggets or cutlets. However, many of these products contain egg whites, and some people may be allergic to the fungus used to make mycoprotein.
In addition to whole foods, there are also processed plant-based meat alternatives, including "meat" balls, burgers, tenders, and "fish" fillets, which have improved in texture and flavour. However, it is unclear if these provide the same benefits as whole-food plant-based proteins.
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High-protein snacks
Greek Yogurt
Greek yogurt is an excellent source of protein, containing around 16-17 grams of protein per 3/4 cup or 156-gram serving. It is also high in calcium, which is essential for bone health. To make it even more filling and tasty, you can create a yogurt parfait by layering Greek yogurt with granola and mixed berries in a mason jar. You can also add a drizzle of honey or maple syrup for extra sweetness.
Jerky
Jerky, made from lean meats like beef, turkey, or salmon, is a convenient and portable high-protein snack. It is trimmed of fat, cut into strips, and dried, making it an excellent option for those on the go. For example, beef jerky provides 9-10 grams of protein per ounce (28 grams). However, when purchasing jerky, opt for low-sodium and low-sugar options to avoid overconsuming these nutrients.
Turkey Roll-Ups
Turkey roll-ups are a delicious and satisfying high-protein snack. They consist of cheese and vegetables wrapped inside slices of turkey breast, resembling a sandwich without the bread. Each wrap provides about 6.5 grams of protein, and you can increase the protein content by adding more slices of turkey. Turkey roll-ups are also a great way to improve blood sugar levels, which is crucial for appetite regulation.
Hard-Boiled Eggs
Hard-boiled eggs are a portable, filling, and versatile snack. A serving of two hard-boiled eggs provides over 12 grams of high-quality protein. Eggs are also a good source of choline, which is essential for fetal growth and development. Additionally, they can be paired with a yogurt curry dip for an extra boost of protein.
Nuts and Seeds
Nuts and seeds, such as almonds and pumpkin seeds, are excellent sources of plant-based protein. Pumpkin seeds, in particular, contain 8 grams of protein per quarter-cup serving. They are also a good source of essential vitamins and minerals like magnesium, which is important for blood sugar and blood pressure regulation.
Incorporating these high-protein snacks into your diet can help you meet your protein goals and promote overall health and well-being.
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Protein supplements
Whey protein, for example, has been shown to have benefits for muscle mass, strength, fat loss, and overall performance. Casein protein, which is also derived from milk, tends to be thicker and creamier than whey, and is often used in weight gain or recovery products.
If you follow a plant-based diet, you can opt for protein powders derived from peas, soy, or other plant sources. These are often marketed as dairy-free or vegan protein powders. While plant-based proteins are considered incomplete, as they do not contain all the essential amino acids, combining various plant sources can provide a full amino acid profile.
In addition to powders, protein bars and ready-to-drink shakes are other convenient options for those on the go. It is worth noting that the effectiveness of protein supplements depends on how they are used within your overall diet and how they complement other lifestyle-related behaviours.
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Frequently asked questions
High-protein foods include meat, poultry, fish, eggs, dairy, nuts, seeds, beans, peas, lentils, quinoa, and soy products.
The amount of protein you should eat depends on your age, sex, height, weight, physical activity, and medical history. Generally, it is recommended that you consume 20-40 grams of protein every few hours, but you should not exceed 2 grams of protein per kilogram of body weight. If you are over 50, you should increase your protein intake to 1 gram of protein per kilogram of body weight to maintain muscle mass.
You can add more protein to your diet by incorporating high-protein snacks, such as jerky, protein bars, nuts, and seeds. You can also add protein-rich ingredients to your meals, such as eggs, beans, or quinoa.
Eating more protein can help with weight loss, muscle building and repair, improving body composition, and promoting overall health and well-being. Protein is essential for growth and development and maintaining body tissues and muscle mass.
