How To Easily Add Protein Into Your Diet

How To Easily Add Protein Into Your Diet

How to Add Protein into Your Diet

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system. Whether you are an athlete looking to enhance performance, someone trying to lose weight, or simply aiming to improve your overall health, increasing your protein intake can offer numerous benefits.

This blog will explore various ways to incorporate more protein into your diet, provide easy hacks for increasing protein in meals, and share delicious high-protein recipes.

Why Is Protein Important?

Before diving into how to increase protein in your diet, it's important to understand why protein is vital. Protein serves several critical functions, including:

  • Muscle Growth and Repair: Protein is essential for muscle recovery, making it crucial for active individuals and athletes.

  • Weight Management: High-protein diets help control hunger by keeping you fuller for longer.

  • Metabolism Boost: Protein has a high thermic effect, meaning your body burns more calories digesting it compared to fats or carbohydrates.

  • Immune Function: Protein supports the production of antibodies and enzymes, helping to keep your immune system strong.

How Much Protein Do You Need?

The recommended daily intake of protein varies depending on factors such as age, activity level, and goals. Here are some general guidelines:

  • Sedentary individuals: 0.8 grams per kilogram of body weight

  • Active individuals: 1.2–2.0 grams per kilogram

  • Bodybuilders or athletes: 2.0+ grams per kilogram

Best Sources of Protein

To maximise protein intake, include a variety of protein-rich foods in your meals. Here are some top sources:

Animal-Based Protein Sources

  • Eggs: High-quality protein with essential amino acids.

  • Chicken and Turkey: Lean meats that are rich in protein.

  • Fish and Seafood: Salmon, tuna, cod, and prawns offer high protein with additional omega-3 fatty acids.

  • Dairy Products: Greek yoghurt, cottage cheese, and milk provide excellent protein.

  • Lean Beef and Pork: Rich in protein and iron.

Plant-Based Protein Sources

  • Legumes: Lentils, chickpeas, and black beans are great vegetarian options.

  • Tofu and Tempeh: Soy-based products with high protein content.

  • Quinoa: A complete protein that is gluten-free.

  • Nuts and Seeds: Almonds, chia seeds, and hemp seeds provide protein and healthy fats.

  • Protein-Rich Grains: Oats, brown rice, and whole wheat products contain moderate protein levels.

Hacks to Increase Protein in Meals

1. Start Your Day with Protein

  • Opt for high-protein breakfasts like scrambled eggs, Greek yoghurt with nuts, or a protein smoothie.

  • Add protein powder to oatmeal or porridge.

2. Snack Smart

  • Keep protein-packed snacks handy, such as boiled eggs, cottage cheese, or a handful of nuts.

  • Try protein bars or jerky for on-the-go options.

3. Use Protein-Rich Ingredients

  • Replace refined grains with quinoa, whole wheat, or chickpea pasta.

  • Add beans, lentils, or tofu to soups and salads.

4. Boost Your Drinks

  • Add protein powder to smoothies, coffee, or even hot chocolate.

  • Use milk instead of water in porridge or cereal.

5. Make Simple Swaps

  • Choose Greek yoghurt over regular yoghurt.

  • Use cottage cheese instead of sour cream in dips and dressings.

  • Opt for lean meats over processed options.

High-Protein Recipes

1. High-Protein Breakfast: Scrambled Eggs with Spinach and Feta

Ingredients:

  • 3 eggs

  • 1/4 cup crumbled feta cheese

  • 1 cup spinach

  • 1 tbsp olive oil

  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan (The Pep Wok would work for this) over medium heat.

  2. Add spinach and cook until wilted.

  3. In a bowl, whisk the eggs and pour into the pan.

  4. Stir gently and cook until eggs are set.

  5. Add feta cheese, season with salt and pepper, and serve.


2. High-Protein Breakfast: Protein Pancakes

Ingredients:

  • 1 scoop protein powder (vanilla or chocolate)

  • 1/2 cup oats

  • 1/2 cup cottage cheese or Greek yoghurt

  • 2 eggs

  • 1/2 tsp baking powder

  • 1/2 tsp cinnamon

  • 1/4 cup almond milk (or regular milk)

Instructions:

  1. Blend all ingredients until smooth.

  2. Heat a non-stick pan over medium heat and grease lightly.

  3. Pour small amounts of batter into the pan and cook for 2–3 minutes per side.

  4. Serve with Greek yoghurt and berries.


3. Protein-Packed Lunch: Grilled Chicken Salad

Ingredients:

  • 150g grilled chicken breast

  • 2 cups mixed greens

  • 1/2 avocado

  • 1/4 cup almonds

  • 1/4 cup feta cheese

  • 2 tbsp olive oil

  • 1 tbsp lemon juice

Instructions:

  1. Slice grilled chicken into strips (You can use the Pep Griddle Pan to cook this).

  2. Toss greens, avocado, almonds, and feta in a bowl.

  3. Drizzle with olive oil and lemon juice.

  4. Add grilled chicken on top and enjoy!


4. Protein-Packed Lunch: Spicy Chickpea & Quinoa Bowl

Ingredients:

  • 1/2 cup cooked quinoa

  • 1/2 cup chickpeas (cooked or canned)

  • 1/2 avocado, sliced

  • 1/4 cup feta cheese

  • 1 tbsp olive oil

  • 1 tsp smoked paprika

  • 1/2 tsp cumin

  • 1 cup mixed greens

  • Juice of 1/2 lemon

Instructions:

  1. Heat chickpeas in a pan with olive oil, paprika, and cumin.

  2. Toss cooked quinoa, chickpeas, and mixed greens in a bowl.

  3. Top with avocado, feta, and lemon juice.


5. High-Protein Dinner: Lentil and Quinoa Stir-Fry

Ingredients:

  • 1/2 cup cooked quinoa

  • 1/2 cup cooked lentils

  • 1 cup mixed vegetables (broccoli, bell peppers, carrots)

  • 1 tbsp soy sauce

  • 1 tbsp olive oil

  • 1 tsp garlic powder

Instructions:

  1. Heat olive oil in a pan and sauté vegetables until tender.

  2. Add cooked quinoa and lentils.

  3. Stir in soy sauce and garlic powder.

  4. Cook for 3-5 minutes and serve warm.


6. High-Protein Dinner: Garlic Butter Salmon with Roasted Vegetables

Ingredients:

  • 1 salmon fillet (150g)

  • 1 tbsp butter

  • 2 cloves garlic, minced

  • 1/2 tsp paprika

  • 1 cup broccoli florets

  • 1/2 cup cherry tomatoes

  • 1 tbsp olive oil

  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 200°C (400°F).

  2. Place salmon on a baking tray (Use the Pep Crisper Baking Tray), spread butter and garlic over the top, and sprinkle with paprika.

  3. Toss broccoli and cherry tomatoes with olive oil, salt, and pepper.

  4. Bake everything for 12–15 minutes.


7. Protein-Packed Snack: Greek Yoghurt and Chia Seed Parfait

Ingredients:

  • 1 cup Greek yoghurt

  • 1 tbsp chia seeds

  • 1/2 cup mixed berries

  • 1 tbsp honey

Instructions:

  1. Layer Greek yoghurt, chia seeds, and berries in a glass.

  2. Drizzle with honey and enjoy.


8. Protein-Packed Snack: Cottage Cheese & Nut Butter Bowl

Ingredients:

  • 1/2 cup cottage cheese

  • 1 tbsp almond or peanut butter

  • 1/2 banana, sliced

  • 1 tsp chia seeds

Instructions:

  1. Mix cottage cheese and nut butter in a bowl.

  2. Top with banana slices and chia seeds.

Adding more protein to your diet doesn't have to be complicated. By making small adjustments—such as choosing protein-rich ingredients, smart snacking, and swapping low-protein options for higher-protein alternatives—you can significantly increase your protein intake.

Try incorporating the high-protein recipes shared in this guide and experiment with different sources of protein to find what works best for you. Whether you're aiming for muscle growth, weight loss, or general health improvement, boosting your protein intake is a step in the right direction.

Final Tip: Plan Ahead

To ensure you get enough protein throughout the day, meal prep and keep high-protein foods readily available. Happy eating!

 

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