A lot of my clients think they have to purchase protein supplements, invest in a box of protein bars and eat a ridiculous amount of meats when I advise them to up their protein intake. Although it's great to have these in your food cupboard, it's not essential. A lot of protein sources can come from foods you're probably already eating such as fish, eggs, yogurts and a lot more (keep reading to find out more!)
Do you find it easy adding protein to your meals?
0%Yes - I'm a pro!
0%No - I'm reading this blog for ideas!
But what's so good about protein? The science put simply, protein is made of amino acids which are important to building muscle. Protein is also useful for helping recover and rebuild muscle too.
I've got here some great recipes and ideas for how to bulk up your protein intake throughout the day without the added costs or too many calories!
Breakfast Ideas
Overnight Oats
This is a perfect go to breakfast and a great one to make ahead of the week. You can get really experimental with your fillings with this recipe too - some choose almond butter over peanut butter, and others opt for blueberries rather strawberries - and some even choose both!
Top tip: You can add yogurt in overnight oats too for additional protein or a scoop of protein powder to help hit your protein goals for the day.
Protein Smoothies/Shakes
If you prefer to keep your breakfast light then a protein shake is perfect. This Key Lime Pie Protein Shake recipe has been a game changer for me. If I know I'm having a heavier lunch because I'm working out later, or starting work later, then I'll switch out a heavy breakfast for a lighter one.
Top tip: I advise that if you are investing in some protein powder, I advise you go for vanilla flavouring as this goes great alongside almost everything!
Frittata
This is a perfect recipe for those who get bored of the same old breakfast each morning. Clients can't believe that recipe is healthy - so many of my clients have their own take on frittatas too, so feel free to experiment with veggies each time to make it more exciting.
Fritattas are mainly eggs which is where the source of protein comes from. Eggs are a cupboard staple and make sure you are never short of a couple of eggs when you are weight training as they're a quick and affordable source of protein.
Lunchtime Inspo
Chilli
Another recipe which is perfect for my clients who are on the go and tend to batch make ahead of the week. Chilli is a great and easy source of protein, full of nutrients from vegetables like chopped tomatoes and peppers alongside protein from beans and any meat or meat alternative sources. If you are adding any meat mince to your chilli, make sure you're going for lean mince with minimal fat content to help control your calorie allowance...and guess what, it still tastes great!
Quinoa Salad Bowls
Quinoa has become a game changer to the salad world. Salads are no longer these boring leafy things but thanks to wholegrain quinoa! Quinoa alongside tofu or salmon or tuna and some green vegetables is a great high protein lunch that should distract your attention from dinnertime for a few Horus!
Quesadilla
If you weren't tempted for the viral Tik Tok videos then hopefully when I say they're full of protein will change your mind. Quesadillas are an affordable and filling go to lunch. You can fill them with veggies and lean meats of your choice and get folding!
Do Dinner Right
Curry
People think meals that are high in protein have to be some bland slab of meat with a bunch of unseasoned vegetables - incorrect - unless you want to torture your tastebuds than be my guest! Curry is a great option for batch making, freezing for further ahead or even making it to impress dinner guests and still be healthy.
Discover my aubergine and chickpea recipe for a perfect alternative to a meat curry. Chickpeas are an affordable tin of pulses and are a great source of protein for vegans and vegetarians.
Shepherd's Pie
Perfect for a winter warmer or if you just want to make ahead and re-heat for busy days ahead, the lean mince in a Shepherd's pie is a tasty way of getting protein into your diet. If you're vegan or veggie, you can always make the switch to a meat-free alternative mince.
Burgers
That's correct, you read right. Burgers don't have to be these greasy things you get served to you within minutes of ordering. If you swap processed deep fried meat out for lean meats like turkey, chicken or fish you can get a great tasting burger which is more nutritional for your body...and you're not depriving your tastebuds! Burgers are also perfect for Summer barbecues and serving up for guests.
Can't wait for meal time?
If you're stomach is grumbling before meal time then it's easy to grab something like a cereal bar or to opt for a few biscuits to keep you going until lunch. Even though it's a small snack, grabbing something with poor nutritional content might not be the best for your diet and reaching your goals. Here's a list of cheap and affordable protein powered snacks to add to your shopping list.
Eggs: not only do they come in handy for breakfasts, a couple of boiled eggs are a perfect snack to have on the go.
Greek yogurt: a really inexpensive choice of protein, Greek yogurt is accessible in all supermarkets and you can add fruit or even a scoop of protein powder to add some flavour.
Cheese: I'm not saying invest in a full cheeseboard just yet, but a small serving (20-30 grams) of cheeses like cream cheese, ricotta or feta have a high protein content.
Homemade protein balls / protein dough: you can home make protein snacks and bars for a fraction of the price at home. Check out my Protein Cookie Dough Balls in my recipe book to save yourself a bit of cash, you can also get inventive in the kitchen with other flavours too!
I hope you enjoyed this week's blog post and I have helped give you guidance on some high protein snacks and meals.
If you're new here and didn't know this already, I've got a selection of recipes in my cookbook area of my website. Feel free to check it out by clicking the link below:
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