Madeleine Hull
Protein is an essential part of a healthy diet, providing the body with the amino acids it needs to build and repair cells, as well as support bodily functions such as immune function, muscle growth, and hormone synthesis. The amount of protein required varies depending on weight, age, gender, physical activity level, and medical history. Natural sources of protein include animal products such as chicken, beef, fish, and dairy, as well as plant-based sources like beans, lentils, nuts, and seeds. It is important to incorporate a variety of protein-rich foods into your diet to ensure sufficient intake and promote overall health.
How to take natural protein in your diet every day
| Characteristics | Values |
|---|---|
| Recommended daily protein intake | 0.8 g per kg of body weight or 0.36 g per pound of body weight |
| Recommended daily protein intake for active adults | 1.2-2 g of protein per kg of body weight or 0.54-0.9 g per pound of body weight |
| High-protein foods | Lean beef, fish, poultry, eggs, dairy, legumes, nuts, seeds, nut butter, cottage cheese, Greek yogurt, hemp seeds, spirulina, black beans, lentils, chickpeas |
| High-protein snacks | Hard-boiled eggs, cheese, lean jerky, almonds, hummus with vegetable sticks, nut butter with apple slices or veggie sticks |
| High-protein breakfast options | Eggs, oatmeal, Greek yogurt with fruit, nuts and seeds |
| High-protein alternatives | Legume-based pasta, bone broth, blending cooked lentils into pasta sauce |
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What You'll Learn
High-protein breakfast options
A high-protein breakfast can be a great way to set the tone for the day. Here are some delicious options to try:
Eggs
Eggs are a great source of protein and can be cooked in a variety of ways for breakfast. Try them scrambled with high-protein vegetables like spinach and black beans, or as a mushroom and tomato bake. If you're looking for something more substantial, why not try a protein-packed classic fry-up with steak, mushrooms and spinach, or a spinach and cheese quesadilla? For a lighter option, serve scrambled eggs with fresh tomatoes and spinach, or poached eggs with antioxidant-rich broccoli.
Greek Yogurt
Greek yogurt is a delicious and healthy way to start your day. Top it with your favourite fruits, nuts and seeds for added protein and flavour. For a more substantial meal, try overnight oats with Greek yogurt, apples, maple syrup, and roasted peanuts.
Pancakes
For a sweet breakfast option, try protein pancakes made with eggs, oats, milk and protein powder. Top with nut butter or fruit, or go for a more indulgent treat with chocolate chips. If you're looking for a savoury option, try cottage cheese pancakes.
Quiche
If you have a little more time in the morning, a mushroom and cheese quiche is a great high-protein option. It's big enough to serve several people or last you a few days.
Waffles
For a sweet and savoury option, try protein waffles made with protein powder and topped with fruit, syrup, or even a fried egg and bacon.
Oats
Oats are a great way to get some extra protein in your diet. Try them as overnight oats with hemp hearts, chia seeds and Greek yogurt, or as a savoury oatmeal bake with eggs, baking powder and milk.
Other Options
Some other high-protein breakfast ideas include smoked salmon on a bagel, spinach and cheese quiche, or a tofu scramble. For a quick and convenient option, try frozen protein waffles or a smoothie with walnuts, nut butter, and chia or flax seeds.
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Natural protein snacks
Eggs
A single large hard-boiled egg provides 6.3 grams of protein and is a convenient, portable snack option. You can eat them as they are or slice them up and add them to a piece of whole wheat toast or a salad.
Greek Yogurt
Greek yogurt is an excellent source of protein, containing 16 grams of protein per 5.3-ounce serving. It is also versatile and can be enjoyed in various ways. For a sweet option, layer it with berries and granola in a jar, adding a drizzle of honey or maple syrup if desired. For a savoury option, mix it with herbs and flavourings such as dill and lemon juice to make a dip for vegetables.
Nuts
Nuts, such as almonds, are a great source of protein and can be easily incorporated into your diet as a snack. Almonds provide 6 grams of protein per 1-ounce serving, along with other essential nutrients like vitamin E, riboflavin, minerals, and healthy fats.
Cheese
Cheese is another portable and delicious way to increase your protein intake. Different varieties of cheese offer varying amounts of protein. For example, a 1-ounce serving of cheddar cheese provides 7 grams of protein, while string cheese provides 7 grams per stick. Enjoy cheese on its own as sticks or slices, or pair it with whole grain crackers, tomatoes, or apples for a well-rounded snack.
Legumes
Legumes, such as beans and chickpeas, are excellent plant-based sources of protein. Chickpeas, also known as garbanzo beans, provide 7 grams of protein per 1/2 cup serving. You can roast them with spices or toss them with vegetables and a Greek dressing to make a hearty chopped salad.
Jerky
Jerky, which is typically made from meat that has been trimmed of fat, cut into strips, and dried, is a convenient and high-protein snack option. Beef jerky, for example, provides 9 grams of protein per ounce. However, store-bought versions may contain high amounts of sodium, sugar, and artificial ingredients, so it is recommended to opt for healthier alternatives or make your own at home.
Incorporating these natural protein snacks into your daily diet can help you increase your protein intake and promote feelings of fullness between meals.
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Legume-based meals
Legumes are an excellent source of natural protein and can be prepared in many delicious ways. They are highly nutritious and provide a great source of plant-based protein, vitamins, minerals, and fiber. Here are some ideas for legume-based meals to include in your diet:
Burrito Bowls and Crunchwraps
Black beans, a versatile and inexpensive source of protein, are a great base for a burrito bowl. You can also add other legumes like chickpeas, lentils, or tofu to increase the protein content.
Roasted Chickpea Gyros
This Mediterranean-inspired dish is simple to make and requires minimal ingredients. All you need are chickpeas, olive oil, spices, pita flatbreads, tzatziki, vegetables, and lettuce leaves.
Lentil Soup
A hearty and wholesome soup that is perfect for a cozy night in. You can make it with basic ingredients like olive oil, onions, carrots, garlic, spices, tomatoes, lentils, vegetable broth, and greens.
Legume-based Pasta
Legume-based pasta, such as lentil pasta, can provide up to 14 grams of protein per cooked cup. It is much more filling than regular pasta, so you'll need less to feel satisfied. You can also blend cooked lentils into your favourite pasta sauce to boost its protein content.
Salads
Legumes like beans and chickpeas can be added to salads to increase their protein content. For example, you can use cannellini, kidney, or black beans as a base and add vegetables like grated carrots, tomatoes, bell peppers, and corn.
Snacks
Hemp seeds are a great source of protein and can be used in salads or as a snack. They provide about 9.48 grams of protein per 3 tablespoons. Sun-dried tomatoes are another excellent option, with 7.61 grams of protein per cup.
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Plant-based protein sources
Plant-based proteins are an excellent way to ensure you are getting enough of this macronutrient, which is essential for several bodily functions, including building strong bones and muscles and supporting skin health. It is also important for muscle repair and growth, so is particularly beneficial after exercise.
There are plenty of plant-based protein sources to choose from, which are also high in fiber, vitamins, minerals, and other important nutrients. For example, quinoa is a plant-based complete protein, providing 8 grams of protein per cooked cup, along with 5 grams of fiber, and minerals such as manganese, phosphorus, and copper. Amaranth is another example of a pseudocereal, which is technically not a grain, but it can be prepared in the same way and provides a similar nutritional profile to quinoa.
Soy products, such as tofu and tempeh, are also good sources of protein, especially for vegetarians and vegans. A quarter-cup of tofu provides seven grams of protein. Seitan is another soy-based product that is high in protein, with 25 grams of protein per 3.5 oz. Beans, peas, and lentils are also excellent sources of plant-based protein, along with fiber, folate, potassium, iron, and zinc.
Nuts and seeds are great sources of plant-based protein, as well as healthy fats, vitamins, and minerals. Almonds, for example, provide 6 grams of protein per ounce, along with magnesium, fiber, and heart-healthy monounsaturated fats. Hemp seeds are another good option, providing 9.48 grams of protein per 3 tablespoons.
Some other plant-based foods that are high in protein include spirulina, a type of bacteria that grows in water, which can be added in powdered form to smoothies, salads, soups, and baked goods. Legume-based pasta is much higher in protein than regular pasta, with up to 14 grams per cooked cup.
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Animal-based protein sources
When choosing animal-based protein sources, opt for those that are low in saturated fat, unprocessed, or high in heart-healthy unsaturated fats and omega-3s. Good examples include white-meat poultry, such as chicken or turkey breasts, and fatty fish like salmon, lake trout, mackerel, herring, sardines, and tuna. Shellfish is also a good option.
It's important to note that some animal proteins are less nutritious than others. Ultra-processed animal products, such as hot dogs and chicken nuggets, are high in unhealthy fats and sodium and can negatively impact your health. Instead, choose whole eggs, lean cuts of meat, and white fish, such as hake, tilapia, and sea bass. Dairy products like yogurt, milk, and cheese are also rich in high-quality protein and essential amino acids.
If you're looking for convenient, high-protein snacks, hard-boiled eggs and lean jerky are great options. However, when choosing jerky, opt for a healthy type, as many types contain high amounts of sodium, sugar, and preservatives and may be made from low-quality meat.
By incorporating a variety of animal-based protein sources into your diet, you can ensure you're getting the essential amino acids and nutrients your body needs while also maintaining a balanced and nutritious diet.
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Frequently asked questions
The amount of protein you should eat depends on your weight, gender, age, physical activity, and health. The recommended dietary allowance (RDA) for protein is set at 0.36 grams (g) of protein per pound of body weight (0.8 g per kilogram). However, some recommend 1.2-2 grams of protein per kilogram (0.54-0.9 grams per pound) of body weight per day. The Dietary Guidelines for Americans 2020–2025 recommends that adult females get at least 46 grams (g) of protein daily and adult males get at least 56 grams daily. If you are unsure, consider working with a registered dietitian to develop a nutrition plan that is tailored to you.
Natural protein can come from both plant and animal sources. Animal sources include chicken, beef, fish, and dairy products, which tend to have large amounts of all the essential amino acids and are known as high-quality protein. Fish, especially fatty fish like salmon, is an excellent source of protein and can help you feel more satisfied at meals. Plant-based sources include beans, legumes, lentils, nuts, seeds, and nut butters like peanut butter and almond butter. Greek yogurt is also a good source of protein, but be sure to choose one without added sugars.
Try to add protein to every meal and snack. For example, you can swap out your regular yogurt for Greek yogurt, eat more nuts, seeds, and legumes, and add collagen to your coffee. You can also try swapping out cereal for eggs at breakfast, snacking on cheese, or starting your meals by eating protein sources first. If you are vegetarian, consider incorporating eggs and dairy into your diet, as not all vegetarian diets include these.
Eating more natural protein can help you feel full for longer, which can aid in weight loss. It can also help with muscle building and improving body composition and metabolic health. Protein is also essential for supporting the immune system, stabilizing blood sugar, strengthening hair, skin, and nails, balancing hormones, and providing an energy source.
