Okay, hear me out. I have nothing against the powerhouse that is protein, but tell me why it has to be so damn difficult to include enough of it in my food everyday. Even if you think you’re eating a decent amount of protein, some nutritionist somewhere will humble you real quick with how it’s not even meeting half of your body’s requirements. All of us know that this food group is a non-negotiable, but the problem comes in when you don’t look forward to eating it. So let’s get into everything you need to know not just to hit that protein target, but also to work on making it a sustainable habit.
“Protein goes beyond just building muscle- over 10,000 different proteins in the body are involved in vital processes like DNA replication and energy metabolism. Diverse sources like lean meats, fish, eggs, dairy, beans, lentils, quinoa, and nuts offer complete and incomplete proteins. Mixing different sources is ideal- it provides a broader spectrum of essential amino acids to maximise the absorption and utilisation of protein in our body, especially for plant-based eaters,” says Celebrity Fitness Coach & Behaviour Modification Specialist, Vinay Bhambwani.
“Recent studies suggest that active individuals, and those over the age of 40 would benefit from around 1.5 grams per kilogram of their body weight. If you think about it, that’s not a very tough goal to meet, so don’t let the numbers intimidate you. You can get more protein than you think from the most unconventional sources! Try adding mixed seeds (chia, flax, pumpkin, watermelon) as a topping on breakfast, desserts, snacks, or just blend a few spoons in a smoothie. Collagen peptides are another excellent option, offering a sizeable serving of protein, while benefiting your joints, hair, skin and nails.”
Read on for all the delicious protein fixes we came up with during a mouth-watering brainstorming sesh (sans any protein powders).
One Ingredient Lentil Wraps
All you need to make these high-protein, versatile wraps is a cup of soaked lentils. Blend them with a little water until you get a smooth batter; spread the batter thin in a non-stick pan and cook on both sides. You can fill these with your favourite ingredients. For extra protein, make a filling of cottage cheese/chicken, your preferred veggies and seasonings/sauces.
Greek Yogurt Multipurpose Dip
Blend together a cup of plain Greek yogurt and 2 tablespoon of feta cheese and add some of your favourite seasonings, chopped bell peppers and dill to it. My favourite way to eat this is to top a bed of it with sliced and roasted zucchini and aubergine. You can use this in sandwiches, wraps, salads, meat dishes or dip your snacks into it.
Swap Your Usual Pasta
With the amount of healthy pasta options available at the store, you definitely don’t have to give up on your favourite foods for a healthier lifestyle. Look for lentil, corn, chickpea or foxnut pasta options the next time you’re doing groceries. They cook and taste just like traditional pasta, but add a whole lot of protein and fibre to your meals.
Pro tip: make sure to add some veggies and chicken/fish/tofu to your pasta to make the most of it.
Protein Chocolate Mousse
The star of this deceptively decadent dessert is silken tofu- don’t knock it till you try it. Just melt a cup of dark chocolate pieces in your microwave and blitz it in a blender along with the silken tofu, 2 tablespoons of maple syrup and a pinch of salt. Top with berries/chocolate chips/Biscoff spread and devour it. Getting in protein has never been this easy and delicious!
Add Beans To Any And Everything
I have to admit that beans are something that grow on you as you enter adulthood. They’re so versatile and spruce up the texture and flavour profile of the simplest dishes. It doesn’t hurt that they’re full of fibre and protein, either. Add boiled kidney beans, butter beans or black beans to your soups, rice dishes, wraps, salads and even blend them into dessert batters (looking at you, black bean brownies) for a filling and comforting meal.
Dessert Hummus
Um, yes please! Blend a can of boiled chickpeas with maple syrup, vanilla extract, cocoa powder and a few tablespoons of water. Thats literally it. Gorge on your high protein chocolate spread with fruit, crackers, muffins or just scoop it from the jar- who are we to judge?
Upgrade Your Pancakes
If you’re like me and could eat pancakes for breakfast, lunch, dinner and dessert, you need to bump up their nutritional value. Whip up a batter with eggs, flour of your choice, whipped cottage cheese and a tablespoon of milk of your choice. Add your favourite sweet or savoury toppings and I promise you won’t even know the difference.
Befriend Meal Toppers
There’s a sea of superfood ingredients that can be used to top your meals, often without changing the taste of your food. This is perhaps the easiest of all the ways you can incorporate more protein in your diet. Nutritional yeast, hemp hearts, spirulina, hard cheese and edamame are some interesting options to explore.
