Protein isn’t just for bodybuilders. Whether you’re after stronger hair, leaner muscles or just more energy, upping your protein intake can work wonders. Plus, it’s like your secret weapon for kicking cravings to the curb, staying fuller longer and even helping with weight loss.
So, how do you sneak more of this magic nutrient into your meals?
1. Eat Your Protein First
Next time you sit down to eat, try starting with your protein before moving on to the carbs. Why? Because protein boosts peptide YY (PYY), a gut hormone that helps you feel full and satisfied.
It also helps keep your blood sugar steady and hunger hormones like ghrelin in check. This small change in how you eat can really make a difference in how satisfied you feel after a meal.
2. Increase Your Protein Portions
Sometimes, getting more protein is as simple as bumping up your portion sizes a bit. Instead of just one egg at breakfast, try two. Cooking chicken for dinner? Add a little extra.
Small changes like these can really add up and help you hit your protein goals without even trying.
3. Swap Regular Pasta for High-Protein Alternatives
If you’re a pasta lover, this one’s for you! Regular pasta contains about 6g of protein per cooked cup, but legume-based alternatives (like chickpea or lentil pasta) can offer up to 14g per cup.
Plus, they keep you feeling fuller for longer. Pair with a high-protein source – think beans, chicken or tofu.
4. Snack on Cheese
Put down the chips and crackers, and instead, go for a snack that’s tasty and packed with protein – cheese. A small piece of cheddar (around 28g) has 7g of protein and loads of calcium.
A Babybell gives you around 5g of protein, and a Cheesestring can also be a fun and easy way to sneak in some protein while satisfying your cravings.
5. Choose High-Protein Vegetables
Surprise! Veggies can be a solid source of protein too. While they might not get you all the way to your daily protein target on their own, adding high-protein veggies to your meals is a great way to give your intake a little boost. Here are some of the best options:
- Edamame – 14g per 100g
- Green peas – 6g per 100g
- Broad beans – 6g per 100g
- Cauliflower – 3.6g per 100g
- Mushrooms – 3.1g per 100g
- Spinach – 2.9g per 100g
- Kale – 2.9g per 100g
- Broccoli – 2.8g per 100g!
6. Pick Protein-Packed Snacks
If you’re always snacking, why not make it count? Choose protein-rich snacks that’ll keep you feeling full and satisfied! Some tasty options are:
- A boiled egg
- A stick of cheddar cheese
- A can of tuna
- Greek or soy yogurt with a sprinkle of nuts
- Veggie sticks with hummus or nut butter
- Homemade protein balls
- Roasted chickpeas or edamame
- A handful of nuts or seeds
Upping Your Protein Game Daily
Getting more protein into your diet is easier than you think! With a few simple tweaks, like focusing on protein in your meals, swapping for high-protein options, and grabbing protein-packed snacks, you’ll be on your way to feeling stronger, fuller and energised.
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