Easy Ways to Add More Protein to Your Diet
Updated: Feb 26, 2021
Protein is essential for muscle recovery and cell repair (?). Here's how you can ensure you meet your daily required intake.
Whatever your health goals may be, every diet requires protein. Apart from building muscle and strength by aiding in body repair after exercise, it also helps raise your metabolism and keeps you feeling fuller longer so you’re less likely to overeat.
However, if you’re not big on meat, it can be a challenge to incorporate enough protein into your diet. Therefore, you need to find other ways of packing protein into your daily diet. Here are some ideas.
Eggs are a major source of protein. Two eggs contain 12g of protein and they make a great mid-morning or afternoon snack to get you through the day. Hard-boiled eggs can also last for a week (if refrigerated), so you can boil a dozen of them at the start of the week or add them to your salad for lunch.
Pop an Energy Ball (Or Two!)
An energy ball is a portion-controlled powerhouse made up of a mix of ingredients such nut butter, nuts and seeds, and more. Nuts and seeds are a major source of protein (especially if you’re vegan or vegetarian) along with other essential nutrients like magnesium, zinc and iron. One energy ball is about 100 to 250 calories so they make an excellent snack that answers your nutritional needs.
As mentioned, nuts are a healthy, convenient snack rich in protein and heart-healthy fats. Brazil nuts, walnuts and almonds contain the omega-3 and omega-6 fats that your body needs, along with nutrients like selenium, magnesium, potassium, iron and more. Chop them up and add them to your yoghurt or salad for an extra crunch, or have a handful of them a day. Nuts can be calorie-dense, though, so make sure you don’t go overboard with them!
Another meat-free source of protein is plain Greek yoghurt, which offers more than 20g of it per serving. Plus, it’s also rich in gut-friendly probiotics. So toss some fresh berries and oats into your Greek yoghurt, and drizzle with a dash of honey for breakfast. Just make sure to check the label and avoid those that may contain hidden sugar!
Not everyone’s a fan of cheese, but if you are, cottage cheese is a highly underrated source of protein (just one cup of it contains 25g!). If you can’t get past the texture, mix it with seeds, berries and chopped nuts for a quick and easy snack.
Dip into Hummus
Can’t stop yourself reaching for some tortilla chips? Then opt for a healthy dip! Hummus is made from protein-dense chickpeas, and is both healthy and delicious. You can also spread hummus on your sandwich instead of butter, jam or mayonnaise, or dip some carrot and celery sticks into it.
Turn to Tuna
Did you know that a 100g can of tuna contains up to 26g of protein? This protein powerhouse sure packs a mean punch, so mix it with some greens and a hard-boiled egg, or have it in a sandwich for lunch.
What are some of your favourite protein-rich foods? Check out our energy balls that will have you hitting your daily protein requirements!