How to Add Protein to Your Diet

Our bodies need protein to keep our muscles strong, repair damage and improve our metabolisms. While it’s easy enough to smash the occasional steak, getting enough protein on a daily basis can be more challenging. To make things easier, here are some quick, easy and healthy ways to add protein rich foods to your diet.

To learn more about the benefits of protein to your workout and general health, check out this blog post.

Protein-filled Meals

These simple meals contain plenty of high-protein foods to give your muscles the boost they need. Whether for breakfast, lunch or dinner, these delicious meals have you covered.

Spiced Scrambled Eggs

  • 2 tbsp butter
  • 1 red chilli, chopped
  • 1 small onion, chopped
  • 4 eggs, beaten
  • Splash of milk
  • Coriander leaves
  • Handful of diced tomatoes
  • Wholemeal or wholegrain bread, toasted

Directions

  1. On medium/low heat, soften the chopped onion and chilli with the butter.
  2. Stir in the eggs and add milk.
  3. Once eggs are nearly scrambled, add tomatoes and coriander.
  4. Add your choice of seasoning, and serve on toast.

 Chicken and Avocado Salad

  • 1 skinless chicken breast, cooked and shredded
  • ½ avocado
  • ¼ cucumber, peeled, chopped with seeds removed
  • 5-6 small lettuce leaves
  • Handful of frozen soya beans
  • Juice of ½ lemon, plus lemon wedge
  • 2 tsp extra virgin olive oil
  • 1 tsp mixed seed

Directions

  1. Blanch the soya beans for 3 minutes. To do this, boil in water for allotted time, then remove with slotted spoon and place in ice water. Once beans are cool, remove from water and drain.
  2. Put beans, cucumber and chicken into a bowl.
  3. Blend avocado, lemon juice and olive oil by hand or with food processor. Add to the bowl and mix well.
  4. Add the mixture to lettuce leaves and add mixed seeds.
  5. Chill meal until ready to eat, serve with lemon wedge.

Thai Salmon Shish Kebabs

  • 4 x 140g skinless salmon fillets, cut into chunks
  • 4 tbsp sweet chilli sauce
  • Juice 1 lime
  • Oil

Directions

  1. In a bowl, combine lime juice and sweet chilli sauce.
  2. Pour half of mixture into bowl for dipping.
  3. Thread salmon chunks onto 4 skewers and brush with remaining mixture.
  4. Marinate for 20 minutes.
  5. Heat a griddle pan until very hot.
  6. Shake excess marinade from kebabs, drizzle with oil and season.
  7. Cook for 8 minutes, turning occasionally.
  8. Serve hot with dipping sauce.

Protein-filled Drinks

Whether preparing for the day ahead or recovering after a workout, these protein shakes will kick your body into gear. Directions are simple: just mix in a blender until smooth.

White Chocolate Raspberry Smoothie

  • 1 cup unsweetened coconut milk
  • 2 scoops vanilla protein powder
  • ¾ cup raspberries
  • 1 tbsp white chocolate chips
  • 1 tbsp chia seeds
  • 2 tablespoons water

Chocolate Peanut Butter Protein Shake

(We swear this is healthy.)

  • 2 scoops chocolate protein powder
  • 1 cup unsweetened milk (almond, soy or skim)
  • 2 tablespoons natural peanut butter
  • 1 banana
  • 3-5 ice cubes

Peachy Green Protein Smoothie

  • 2 scoops vanilla protein powder
  • 1 cup unsweetened almond milk
  • ½ banana
  • ½ cup pineapple
  • 1 cup peaches
  • 2 cups kale
  • 1 cup ground flaxseed

Banana-Oat Protein Smoothie

  • 2 scoops vanilla protein powder
  • 2 bananas
  • 2 tbsp rolled oats
  • 1 cup unsweetened almond milk
  • 1 tsp honey
  • ¼ tsp cinnamon
  • ½ cup cold water
  • 4 ice cubes