If you’re reading this post, chances are you already know how important protein is and you may have even read my previous post of some of the main benefits of eating more protein, but you might be a little stuck on exactly how to do this…
Here are a few ideas that might help get you thinking of ways you might increase your protein intake:
- Think high protein snacks, especially from dairy. Things like yoghurt, cream cheese and yes, even the milk from your coffee counts!
- Eggs and yes, the whole thing including the yoke… Eggs are a great easy snack to add that packs a punch of protein, usually around 6-8g of protein per egg.
- Consider including protein shakes. Protein shakes are a super easy, convenient & tasty way to get a little more protein in each day. I personally have a chocolate/vanilla protein shake (with oats & fruit) every morning for breakfast which sets me up for feeling fuller during the
- Add extra protein to your regular meals. Increasing the amount of chicken, beef or whatever your meat of choice is a great way to boost the protein content of each meal. If you use pre-prepared meals, consider cooking up some extra chicken or having some tinned tuna on hand to add to your meals to supplement.
- Sprouted grain bread. This particular type of bread have been ‘pre-digested’ making them gentle on the stomach and packed full of fibre and protein.
These are just a few ideas to get you thinking and don’t underestimate how these options all add up… A very rough ball park recommendation is around 2g of protein per kg of body weight. So a 70kg person might want to aim around 140g of protein each day. Here’s an example of what that might look like:
- Breakfast: Protein shake with oats and banana: 30g of protein
- Morning snack: Coffee with milk (8g), 180g greek yoghurt (8g): 16g of protein
- Lunch:150g chicken breast: 45g of protein
- Arvo snack: 2 x eggs (12g) on 2 x pieces Vogels Sprouted Grain toast (8.5g): 20g of protein
- Dinner: 150g beef mince: 35g of protein
- Total = 146g of protein (and that’s not even considering any protein that also comes from any beans, fruit or other dairy that you might also eat).
So now you have a few ideas for ways you can add in a little more protein into your daily diet – remember, you don’t have to add it all in at once and feel free to use an app like My Fitness Pal to tally up your total daily intake to see where you’re at.
Yours in fitness and health,
~ Coach Skye
