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Easy Ways to Increase Protein Intake: Boost Your Nutrition with these High Protein Foods


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High protein foods can sometimes make or break your nutrition balance. In the quest for a healthier lifestyle, protein often takes centre stage as a crucial nutrient that plays a pivotal role in our overall well-being.

Whether you’re an athlete looking to build muscle or someone simply seeking to improve their diet, incorporating high protein foods into your daily meals can make a significant difference.

Keep reading as I explore easy ways to increase your protein intake, why protein is so important, and provide you with a variety of delicious examples to add to your healthy snacks and meals.

Why is Protein So Important?


Protein is one of the fundamental building blocks of life, and its significance in the human body cannot be overstated. Here are some key reasons why protein should be a vital part of your diet:

Muscle Health: High protein foods are essential for muscle repair, growth, and maintenance. Whether you’re an athlete or not, your muscles need protein to stay strong and functional.

Weight Management: Protein has a satisfying effect that helps control appetite and reduces the overall calorie intake, making it an excellent ally in weight management and fat loss.

Energy Boost: Consuming high protein foods provides a steady release of energy throughout the day, keeping you feeling more alert and less fatigued.

Immune Support: Protein is also involved in the production of antibodies and enzymes that help bolster your immune system.

Healthy Skin and Hair: The protein collagen is essential for maintaining healthy skin, hair, and nails. Including protein in your diet can contribute to a youthful appearance.

Easy Ways to Increase Protein Intake

Here are some easy and delicious ways to boost your daily protein intake:

Start Your Day Right: Begin your day with a protein-packed breakfast. Scrambled eggs with spinach and tomatoes or a bowl of Greek yoghurt topped with nuts and berries are excellent options.

Snack Smarter: Instead of reaching for sugary snacks, opt for high protein options. Consider options like cottage cheese with fruit, humous with vegetable sticks, or a handful of almonds. These wholefoods are packed full of wonderful nutrients as well as protein to keep you energised throughout the day. Check out my blog post for more high protein snack inspo.

Lean Meats: Incorporate lean meats like chicken breast, turkey, and fish into your lunches and dinners. They are not only rich in protein but also low in saturated fats.

Plant-Based Proteins: If you’re vegetarian or looking to reduce meat consumption, turn to plant-based sources like tofu, tempeh, quinoa, and legumes (beans, lentils, chickpeas)

Protein-Packed Smoothies: Blend together a nutritious smoothie by combining protein-rich ingredients like whey or plant-based protein powder (I recommend Pulsin), spinach, almond milk, and a banana for sweetness.

Examples of High Protein Foods


Still lacking inspiration? Here are some additional high protein foods you can easily incorporate into your meals and snacks:

Chicken Breast: Skinless, boneless chicken breast is incredibly versatile and provides about 31 grams of protein per 3.5 ounces.

Salmon: A fatty fish like salmon not only offers protein (around 25 grams per 3.5 ounces) but also heart-healthy omega-3 fatty acids.

Greek Yoghurt: A single serving can contain up to 15 grams of protein. It’s a creamy, calcium-rich choice for breakfast or a snack.

Eggs: Eggs are a protein powerhouse, with each large egg containing about 6 grams of protein.

Lentils: These legumes are an excellent source of plant-based protein (and fibre), with around 18 grams of protein per cup when cooked.

Need Some Help With Understanding How to Increase Your Protein Intake?

I can help you understand about high protein foods and how to increase your intake and also how and when to combine then with other foods for the best results.

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