It’s recently become quite apparent to me, that for a lot of people, they struggle to get the recommended about of protein into their daily intake. I have done a previous blog post of whether protein powder is worth it or not so go check that out too. Protein is a valuable macronutrient to our diets. Personally i hate the word diet as people assume it means cutting certain foods out and restricting yourself. It shouldn’t be a diet. A diet is temporary. Something that you aren’t going to be able to maintain forever. It should be a lifestyle change, or just being more mindful of what you are consuming.
But back to protein. So yes, you need protein in your diet. Depending on your goals, you should be consuming roughly your body weight in pounds of protein(g). For example, if you weigh 140lbs you should aim to eat 140g of protein a day, make sense? Many people see protein as something you only need to eat if you are a body builder and want to gain muscle. Yes, protein helps muscle growth and repair but thats something we all need. We all use muscles every day, we all eat protein without even realising. But it can be one of the macronutrients which you aren’t getting enough of. Protein helps to fill you up for longer, repairs tissues, makes up your hair, skin and nails and is generally an all round building block for your body. If you are tracking your macros you will have a certain amount of protein which you need to eat daily. This can sometimes be difficult to reach and there are more options than just eating a chicken breast as a snack! So here are my top tips to get some extra protein into your diet other than the obvious protein bars etc!
- Invest in a Protein powder. I know this might be an obvious one, or a stupid one to mention but there is so much you can do with protein powder. I would recommend getting two different proteins. One which is just vanilla and low carbs, the reason for low carbs is the following. With this powder you can make a shake, add your favourite fruits and turn it into a smoothie. Make a shake and use it as milk for your cereal (which i think is a great option), or to mix up your yoghurt, which, by the way, is great for boosting your protein intake as greek yoghurt as 23g protein per 8oz serving! I personally use protein powder to add to my porridge which you can find the recipe on my Instagram! But it’s a great way to get the protein in without just having a bog standard shake. The second protein powder i would get is a flavoured one. Possibly one of that food you usually crave. I have a chocolate protein powder which i will turn to in times of need, it’s a great alternative and a quick healthy fix to stop those cravings.
- Eggs. Now, eggs as we all know are protein, so a simple quick and easy way to have a snack? Boil eggs, as a batch, and just keep them in your fridge. So if you are out on the road or need something quick it’s there ready for you. However, eggs only have 6g protein per egg, which isn’t the highest but if you do have time how about an omelette?! An egg white omelette. This will boost up your protein and keep your fats down. Try using 1 whole egg, 3 egg whites and then throw in some veggies of your choice.
- Tuna is something that i’ve become quite obsessed with recently. I use a whole tin of tuna, add 45g pesto, 50g cous cous and it takes amazing! It really does. If you are keeping your fats down then remove the pesto and add something like a light mayo or another sauce of your choice. But this is something you can prepare the night before and take it with you the next day and don’t have to worry about it going off! To top it off it contains 22g protein per tin with only 63 calories…win win!! If you’re not a fan of tuna try another type of fish, they are all packed with protein!
- If you follow me on instagram then you will know my love for peanut butter. Maybe cliche, but it’s just too good to explain. The crunchy texture, the butteriness (if that’s a word) and the fact it contains 8g per 2 tbsp. Which yes isn’t huge, but nowadays you can get high protein peanut butter. Ditch the reduced fat versions and these take out the good fats which you body needs, and replaces them with sugary evilness. My favourite nut butter brand, has to be Pip & Nut. It’s usually a runny consistency due to the ingredients but it’s intense. I add this on top of my chocolate protein oats in the morning, i get up with a HUGE smile on my face, knowing i get to go and eat this…seriously, it’s that good! Obviously you can’t just take a tub of peanut butter round with you on your daily business, as much as i would love to! A good way to eat it, spread it on 2 rice cakes and keep in your Tupperware. Rice cakes are low carbs and don’t taste of much so the peanut butter really takes over! If you are feeling extra adventurous, add some banana on top too. Now that combo guys, well, just unbelievable. But i’ll stop rambling about peanut butter now as my mouth is dribbling…ha!
Now they are my top 4 go to’s. Let me know if you give them a try and if you want to know more, comment below and i’ll get some more recipes up!