How to get more protein in your diet
PROTEIN is one of the key nutrients you need enough of in your diet, especially if you’re focusing on building strength and managing fatigue naturally. It’s vital for muscle repair and growth, to help stabilise blood sugar levels, which in turn helps maintain consistent energy throughout the day, and it plays a role in producing enzymes and hormones that regulate various bodily functions, including growth, mood, and stress responses.
“Protein is more filling than carbohydrates or fats, which can help you feel satisfied and reduce unhealthy snacking,” said dietician Claudhia Ashley.
“This makes it helpful for weight management or fat loss goals.”
She said certain proteins, like antibodies, are crucial for the immune system, and eating enough helps keep your immune system strong, which is especially important when you’re training hard and putting stress on your body.
“In short, protein supports almost every system in your body and is particularly important for strength, energy, and recovery,” Ashley said.
Here’s how she said you can get more protein in your diet, without being stuck on the usuals.
Lean meats, fish and eggs
Chicken breast, turkey, and lean cuts of beef or pork are great sources of high-quality protein. Salmon, tuna, and other fatty fish not only provide protein but also beneficial omega-3 fatty acids. Eggs are also an excellent source of protein and offer essential nutrients. They’re versatile and can be included in many dishes.
Dairy and legumes
Greek yoghurt, cottage cheese, milk, and other dairy products are rich in protein and also provide calcium and other nutrients for bone health. Beans, lentils, chickpeas, and peas are plant-based sources of protein. They’re also high in fibre, which is great for digestion.
Nuts and seeds
Almonds, peanuts, chia seeds, flaxseeds, and sunflower seeds provide protein along with healthy fats. They’re perfect as snacks or added to meals.
Whole grains
Quinoa, farro, and bulgur contain a surprising amount of protein for grains and can be a good addition to meals.
Protein supplements
If you have difficulty meeting protein needs through whole foods, protein powders such as whey or plant-based options (pea, rice, soy protein) can be helpful.
Tofu and tempeh
Both are high-protein, plant-based options that are especially good for vegetarians and vegans.
Protein-rich vegetables
Vegetables like broccoli, spinach, and Brussels sprouts contain small amounts of protein and can help when combined with other sources.
“Try to balance these protein sources throughout your week, for the best results,” Ashley said.
