HOW CAN I EAT MORE PROTEIN DURING THE DAY?


The results are in, and they show that protein is irreplaceable in the diet if you’re looking to improve body composition and health. But it can be difficult at times to keep your protein levels up without blowing out your fats and/or carbohydrate intake.


9 PROTEIN TREATS

RECIPE E-BOOK


One simple way to up your protein intake is to consume protein shakes. We also have a great (and free!) e-book: “9 Protein Treats EHPlabs Recipe E-Book”.



9 PROTEIN TREATS EHPLABS



READ IT NOW



ALSO HAVE WHOLEFOODS PROTEIN


It’s also a healthy option to consume protein directly from whole foods. So, with that in mind here are some great options to get quality protein into your diet without the complications:


EGGS

EGGS:

6G PROTEIN PER SERVE


Eggs are a fabulous source of protein as they contain all of the essential amino acids the body requires. They can be great to throw into a salad, as a quick and easy snack, or post workout. Aim for free range, organic eggs.




TOFU

TOFU:

10G PROTEIN PER SERVE


Tofu, tempeh, and other soy products contain all the essential amino acids, they’re low in fat and low in carbohydrates, and are super versatile!


LENTILS

LENTILS:

9G PROTEIN PER SERVE


Legumes and beans, for example pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans are all great sources of amino acids. They’re also low in fat, profile a good source of carbs, and really up your fibre intake.



ALMONDS

ALMONDS:

6G PROTEIN PER SERVE


Nuts and seeds including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, hemp seeds, chia or walnuts all contain various amino acids. Hemp in particular contains all essential amino acids. Be careful not to overindulge as nuts are high in total fat, however, they are a good source of the healthier, polyunsaturated and monounsaturated fats.


STEAK

STEAK:

62G PROTEIN PER SERVE


Lean meat is another great option as it has the required amino acids and contains other crucial nutrients as well. Always opt for quality cuts, that are minimally processed and when possible purchase organic produce and grass fed as these tend to have superior nutrient content.


SALMON

SALMON:

40G PROTEIN PER SERVE


Fish is also another great option for including protein into the diet, plus you also receive the heart healthy omega-3 fats.


YOGURT

YOGURT:

17G PROTEIN PER SERVE


Dairy products also contain various amino acids and the best sources Greek yogurt, cheese and milk yogurts. However, avoid consuming too much dairy due to the higher fat content and opt for lean, minimally processed dairy where possible.


GRAINS

GRAINS:


Also, grains such as quinoa, buckwheat and rice contain significant quantities of protein. Ezekiel Bread – contains wheat, barley, beans, lentils, millet, and spelt, and is another alternative source of dietary protein.


WHOLEFOODS GIVE YOU DIFFERENT NUTRIENTS


Any protein from whole foods comes as package with other macronutrients as well as micronutrients, which isn’t replicated as well in protein powders. This can affect how easily it is absorbed by the body and will also provide you with a range of healthy (and not so healthy) nutrients.


FOR PROTEIN POWDER RECIPES



9 PROTEIN TREATS EHPLABS


You can include wholefoods in your protein intake by using recipes with protein powder. Our free recipe ebook: “9 Protein Treats EHPlabs Recipe E-Book” explains some common mistakes with protein powder recipes and give you 9 delicious protein powder recipes.


READ IT NOW



MIX AND MATCH


Simple ways to incorporate more protein into your diet is to have Greek yogurt and oats for breakfast, an egg and nuts as a snack, tofu and beans for lunch, and then salmon or steak and veggies for dinner. Consuming a range of the above foods throughout the day will give you a dietary protein boost that is sure to support your health and lifestyle goals.