How To Incorporate More Protein Into Your Diet
A high-protein diet has been shown to improve overall health by supporting muscle growth and maintaining muscle mass, supporting healthy weight management, regulating blood sugar levels and hunger, as well as supporting brain, hormonal and immune health. So as you can see, protein intake is definitely worth prioritising.
WAYS TO INCORPORATE MORE PROTEIN IN YOUR DIET
Incorporating enough protein into your diet doesn't have to be difficult! Adding a decent serve of protein to every meal is the quickest way to increase your protein intake. As a rule of thumb, aim for a palm-sized serve of quality protein at each meal, along with including protein rich snacks throughout the rest of the day. It is always preferable to get your protein from whole food sources rather than processed foods, as whole foods contain the most nutrients and don’t come with any added nasties.
Here is some whole food inspiration for your next grocery shop:
- Hemp seeds - add to salads, on top of nut butter on rice cakes, in smoothies
- Chia seeds - make chia puddings, add to smoothies or on top of yoghurt
- Unsweetened nut butters & nuts - add to smoothies, oats, stir fries or on rice cakes
- Free range eggs - boil, fry or scramble
- Edamame beans - a high protein snack or entree for dinner
- Dairy products - are good sources of quality bioavailable protein; greek or natural yoghurt, hard cheeses, full cream milk, cottage cheese, ricotta cheese
- Quinoa - choose over rice or pasta for extra protein, one cup of quinoa is equal to 8g of protein, which is double that of rice
- Chickpea, lentil or protein pasta - swap from regular pasta for extra protein
- Lean, quality meats - choose less processed meats from the meat aisle and look for leaner, higher quality cuts
- Peas - add to meals or as a side. One cup provides eight grams of protein
- Nutritional Yeast - nutritional yeast for a plant-based cheesy flavour, add to avo toast, popcorn, on top of spaghetti. Two tablespoons provide five grams of protein.
And of course, for those times you need a protein top up, a natural protein powder is an easy way to hit your protein goal!
THRIVE Plant Protein is vegan, all-natural, gluten-free and contains no hidden nasties or artificial ingredients. To make things even better, we've formulated our protein supplement with added superfoods, minerals and functional ingredients to promote a thriving, healthy body from the inside out!
By Breeanna Betar
Breeanna is a degree qualified Clinical Nutritionist specialising in women’s health. In her private clinic, she works one on one with women to help them achieve their health goals. Bree possesses a profound understanding of women’s health needs and is committed to sharing her knowledge with the Naked Harvest community, and is proud to be involved in Naked Harvest’s mission of revolutionising the active supplement industry.