Unless you’ve been living under a rock, we are all super aware now that protein is king – have a read below on how to make easy swaps to help increase your intake
If you’re looking to get fitter, stronger, lose body fat or simply future proof your body as you get older, protein is the thing I would really try and hone in on. This really doesn’t mean you have to be eating huge amounts of chicken breasts and protein shakes all day. One of the easiest ways to increase your protein is simply to look at the foods you’re already eating and make a slightly higher protein swap.
You don’t have to overhaul your diet and you don’t have to eat “perfectly”. Just try and make a few swaps this week and build from there.
Here are 15 really simple swaps you can try this week.
Instead of a standard fruit or natural yoghurt, choose a high protein Greek yoghurt or Skyr. Depending on the brand, you can get around 15 to 20g of protein from a decent serving. You can add berries and a little honey if you want something sweet.
If breakfast is usually a bowl of cereal, try two eggs on wholegrain toast instead. You’ll get considerably more protein and you’ll probably find it keeps you fuller for longer. And yes, you can still have your cereal – maybe just 2-3 times a week instead of everyday.
If you have milk in your coffee, on cereal or in smoothies, look for a higher protein milk. Some filtered or “high protein” milks provide significantly more protein per serving than standard milk. I love this swap as it’s a very easy change without having to think.
Instead of a cheese or ham sandwich, try chicken, turkey or tuna. You can add salad, tomatoes, cucumber and a little mayo or yoghurt dressing. It’s an easy simple swap, much more filling and much higher in protein.
Try a chickpea, lentil or protein enriched pasta. Yes it does sound gross! But it’s actually nicer than you think it will be! You can still have your favourite tomato sauce, pesto or bolognese. You’re simply changing the base of the meal.
If you like something savoury in the afternoon, try steamed or roasted edamame beans. They’re surprisingly filling and provide a good amount of protein and fibre. Add a little sea salt and they’re genuinely delicious.
Cottage cheese has made a comeback for good reason. Spread it on toast and add tomatoes, cucumber, smoked salmon or even some chilli flakes. It’s an incredibly easy way to add protein without making a completely different meal.
Porridge itself isn’t particularly high in protein. Instead of simply adding fruit and honey, try adding Greek yoghurt, Skyr, milk, chia seeds, ground flaxseed or a scoop of protein powder.You can turn a fairly low protein breakfast into one containing 25 to 30g without making it much bigger.
If you already have a coffee every morning, you can use it as an opportunity to get some extra protein. Use higher protein milk or add some protein powder to an iced coffee or smoothie. It’s simply an option if you’re struggling to hit your target.
If your afternoon snack is usually a couple of biscuits, try Greek yoghurt with berries and a few chopped nuts. Yes it sounds boring but you’ll get protein, fibre and some healthy fats, and it’s likely to keep you satisfied for much longer plus help stop the afternoon energy slump. (I’m also absolutely not saying you can never have the biscuit.)
Cheese contains protein, but it can also be quite calorie dense. Try cottage cheese instead when you’re looking for something creamy and filling. You can use it in salads, on toast, with jacket potatoes or alongside eggs.
If breakfast is usually a croissant or pastry, try scrambled eggs with smoked salmon and toast. You don’t need to give up pastries forever. But if you’re hungry again an hour after breakfast, increasing your protein will def make a noticeable difference.
Sometimes the answer isn’t finding a different food. It’s simply having enough of the protein that’s already on your plate. If you’ve got a tiny piece of chicken alongside a huge portion of rice and vegetables, increase the chicken and slightly reduce the rice. A useful starting point for many women is roughly 25 to 30g of protein at a main meal.
Not every bar marketed as “healthy” or “energy boosting” is particularly high in protein. If you’re looking for a convenient snack, a protein yoghurt or Skyr can be a really easy option. Check the label rather than relying on the word “protein” on the front.
This is one I see all the time. You’re busy, you’re not particularly hungry and you end up having a piece of toast, some crackers or a handful of cereal. Instead, think, is there protein here? It could be a boiled egg, Greek yoghurt, cottage cheese, some leftover chicken, a tin of tuna, edamame or a protein shake. It doesn’t have to be complicated.
For example:
Breakfast: Greek yoghurt instead of regular yoghurt
Lunch: Chicken instead of a low protein sandwich filling
Afternoon snack: Protein yoghurt instead of biscuits
That’s three small changes that could make a surprisingly big difference to your daily protein intake.
And if you’re over 40 and trying to lose weight, get stronger or maintain muscle as you age, protein becomes even more important because we’re not just trying to make the number on the scales smaller. We want to maintain as much muscle as possible while reducing body fat.
So don’t think: “I need to eat a perfect diet.” and think more like “Where can I add a little more protein to the food I’m already eating?”
I hope this helps.