How to add more protein to your diet

For the average person, around 0.8-1g of protein per 1kg of body weight is usually recommended, however you may want to increase this for several reasons, depending on your health goals or lifestyle. For example, if you lift weights, you want better recovery after exercise, or you want to aid weight loss by feeling fuller for longer.

“By consuming a variety of protein sources we're ensuring that our body gets a range of essential and non-essential amino acids which are used as building blocks for new cells as well as growing and repairing tissues,” explains Joel. “Amino acids support hormones and production of neurotransmitters, like tryptophan which converts to serotonin. Plus, protein helps us to build muscle and stay strong, which is especially important as we get older.”

The best foods to include

The great thing about protein is that you can get it from a variety of both animal and plant sources, so even if you follow a vegan or vegetarian diet, you’re able to include rich protein options in your meals.

The best sources of protein include:

• Lean meats including chicken breast, lean beef and turkey
• Fish and seafood including salmon and prawns
• Eggs
• Dairy products like Greek yogurt and cottage cheese
• Beans and pulses including lentils, chickpeas and black beans
• Soy-based products like tofu
• Nuts and seeds including almonds and peanut butter

However, there is such a thing as too much protein so do be mindful of how much you’re consuming, warns Joel.

“Eating too much protein can lead to it being urinated out because the excess amino acids can’t be stored in the body,” she tells us. “Worst case scenario, it can end up being stored as fat if we aren’t using it for energy or to aid fitness goals. Therefore, it’s important when creating our meals and snacks throughout the day to ensure you’re getting a variety of nutrients without overdoing it.”

There are sources of protein that aren’t that great for you, too. Processed protein sources high in saturated fat or added sugars can increase the risk of heart disease, kidney problems or other health issues. This doesn’t mean cut them out completely, but you should try and limit the amount of processed meat (bacon, sausages and salami), red meat, fried foods, and sugary protein bars and shakes that you consume.

Getting more protein into your meals

You should try and get a protein source into every meal, and it’s much easier than you think.

Breakfast

A good high protein breakfast can make you feel fuller for longer and help avoid those mid-afternoon slumps.

“Start your day with an egg, as studies show that in place of a cereal breakfast, eggs will keep you fuller for longer and help you manage your appetite later in the day,” suggests writer and registered nutritionist Kerry Torrens. A scoop of cottage cheese, or an additional egg white can also help boost your protein intake.

Not a fan of a savoury breakfast? Add some Greek yoghurt to something like our carrot cake overnight oats, add protein powder to some simple pancakes, or boost your porridge with some yoghurt, and a blueberry compote.

“You might also want to swap out regular yoghurt for a high-protein variant. Quark is another great option and has almost double the amount of protein as an average Greek yoghurt,” says registered nutritionist Zara Hiridjee.

Lunch and dinner

You should always be aiming to have a good, balanced plate containing protein, carbohydrates, healthy fats and fibre. If you really struggle with overeating or not feeling full enough, Torrens recommends eating your protein first.

“The ‘protein leverage hypothesis’ is a theory that suggests that we will eat until our protein needs are met so if we don’t get enough protein in our diets our bodies will seek out more food and that can lead to over-eating and weight gain,” she explains.

This may sound obvious but try and ensure you’re getting a good amount of lean meat, or fish into these meals, and where you can swap out white rice and pasta for whole grains or quinoa.

Incorporating plant-based protein sources is key, too. Beans and legumes are a fantastic addition to high protein dinners, and dishes like lentil and cauliflower curry, black bean chilli and spicy chickpea stew are crowd pleasers.

If you’re on the go, adding beans can elevate pre-prepped meals and soups, too, suggests registered nutritionist Michaella Mazzoni. “I add beans to everything, as it isn’t always possible to cook everything from scratch. I often end up heating up soups at work or grabbing a ready meal then adding half a tin of beans to get more protein in as well as an extra heart-friendly serving of veggies.”

Tofu is another great plant-based protein. “My kids don’t love meat and one of them is allergic to cow’s milk, so I need to be a little inventive with getting extra protein into their diets. I blend silken tofu into smoothies or pancake batter to boost the nutritional value, or make crispy tofu, by frying firm tofu in cornflour until crispy to serve on top of noodles,” says Cassie Best, Good Food’s Head of Food.

Bone broth is another great source of protein, as well as containing lots of healthy vitamins, minerals, amino acids and collagen.

“I drink a cup of bone broth every morning before I work out as it makes me feel so good,” says chef Matthew Lockwood. “But I also add it to almost everything, including as a base for soups, casseroles, stews and ramen. You can certainly make your own (save up all your roast chicken bones and freeze them until you have a generous portion), but I also love TrueFoods beef and chicken stock which are completely natural and packed full of protein.”

Snacks

Hard-boiled eggs are a great protein-packed snack, as is cottage cheese with crudités or sliced apple, and hummus with veggies.

“I like to make crunchy, roasted chickpeas which you can use a topper to soups or salads, or eat on their own,” says Hiridjee. “Snacking on turkey jerky is also a great on-the-go option.”

If you want to try out some protein snack recipes give homemade protein balls, nutty satay chicken strips or a make-ahead tortilla a go.

What about supplements?

As mentioned already, the protein supplements market is worth billions and continues to grow as people seek the convenience of these products to help increase their intake. And there’s no denying this convenience. Whey protein powders, bars and shakes can provide between 15-30g protein per serving and are certainly quick and easy to consume on-the-go and as part of busy lifestyles. But they have their downsides, too.

“Protein bars and powders are a convenient way to increase protein intake in the diet, and smoothies are a good way to add a variety of protein sources in one meal with milk, yoghurt and nuts and seeds,” explains Joel. “However, they often contain added sugars, flavourings and other additives that are not beneficial for our health. By consuming whole sources of protein like meat, fish and plant-based foods we're likely to get a range of other nutrients alongside the protein, plus a meal is likely to keep us fuller for longer compared to drinking a smoothie as it's digested slower.”

All in all, with its role in muscle growth, metabolism and overall health it’s no surprise that more of us are leaning on protein to better our diets. Whether through lean meats, plant-based sources or even supplements, there are plenty of ways you can do this. However, balance is key. While protein is essential, consuming too much – especially from processed sources – can cause health issues. Instead, look at prioritising whole, nutrient-dense foods within your diet alongside healthy portions of carbohydrates, healthy fats and fibre. Ultimately, finding the right amount and type of protein for your lifestyle is most important – focusing on variety, what your body actually needs (as opposed to what social media tells you you need), and making choices that support your health long-term.

Further reading:

Is our obsession with protein harming our body?
High-protein recipes
How much protein to build muscle?
The best vegan protein bars, tried & tested
What are high-protein diets?

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