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Sneak More Protein Into Your Meals

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If you having been following my quest to clean up my food, then you'll know that I have been seriously surprised by my protein levels.  I like to think I eat a fairly high protein diet, but no, that was not the case - a mere 15-20%, which considering I am aiming for 30% is quite far off the mark.  So I have been working out ways to make some simple changes to boost protein levels without overhauling my whole routine!!

So why is protein so good for you?

  • It gives us all the essential amino acids we need for optimal health
  • It aids recovery
  • It gives us longer lasting energy
  • It suppresses our hunger hormones
  • It makes us feel like we have eaten well - increased satiety levels
  • It is the building blocks to lean muscle

So let’s see what simple changes you can make to boost your protein levels - 

Breakfast
  •  Swop your cereal for porridge, or if you are not a porridge fan, grab some oats, fruit and low fat greek yoghurt and mix together.  
  • Make your own granola out of nuts and seeds - almonds and chases have the highest protein levels
  • Add chia seeds and/or hemp powder to the dishes above to give you a tasty start to the day
  • Make a yummy omelette packed with eggs and spinach 
  • Cottage cheese pancakes anyone - packed full of protein, you are sure to be filled up for the morning

Snacks
  • Rather than reaching for fruit or some carb based snack, you can swop for the following:
  • Rather than reaching for a biscuit, pick up a nut based bar that has a good protein content - All Natural with the added protein are scrummy
  • Swop your mid morning coffee for a protein shake, or you can buy some ready made ones now in the shops - I love Upbeat 
  • Swop your bread sticks for crudités.  Try dipping some turkey and/or chicken, with some veggies into hummus, as both the meat and hummus are a great protein source

Lunch
  • Mix some seeds into your salad and/or a hard boiled egg
  • If you opting for a sandwich, try and stick with chicken, turkey or prawns, and add hummus instead of mayonnaise 
  • Finish off with a small handful of nuts
  • Soup wise, pick something with plenty of beans in, or add some to your homemade versions

Supper
  • Obviously there are the lean meat versions - turkey and chicken, or a low fat beef, but you can also add protein with some simple additions
  • Peas are bursting with protein, so a cupful of peas will soon raise those protein levels
  • Add beans and/or lentils to your slow cooker meals or stews
  • Swop your potatoes for brown rice or quinoa
  • Don't forget that fish is another great protein source

Pudding
  • Greek yoghurt is an obvious choice, but you can also sneak in some more protein - 
  • Sounds mad but there are some great black bean recipes out there, my favourite being brownies
  • Try ground almond as a flour substitute 
  • You can get protein packed ice-cream called whey-hey, with no sugar.  Available with Ocado

If you are looking for protein packed recipes, check out our
pinterest page, and see if you can up your protein levels and feel the benefits