5 Ways to Add More Protein into your Diet

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If you’re not a fan of protein shakes, there are other ways to add more protein into your diet.

Clinical naturopath and nutritionist Nicola Miethke and clinical nutritionist and naturopath Cliff Harvey share some easy recipes which include the use of protein powders.

Nicola has a Bachelor of Health Science and an Advanced Diploma of Nutritional Medicine and Cliff is an author and speaker who specialises in holistic performance nutrition.

Protein is an essential ingredient to our daily diet as it not only nourishes and repairs our muscles and tissues but also helps deliver much needed oxygen to all our cells as well as produce hormones, enzymes and give us energy!

“Firstly, to debunk the biggest protein myth. Previously it was believed that one must “protein combine” to receive all the essential amino acids in one sitting, however the body has a clever way of banking essential amino acids to ensure they complement the non-essentials when needed.” They both say.

Here are some easy ways of introducing protein into your diet:

  1. Nutty Banana Bread

Baking is a fantastic way of including a range of nutrients which can be easily disguised by a number of ripe bananas. Making a loaf each Sunday to last you through the week makes for a great snack and also helps meet your protein needs. Try adding these ingredients for a wholesome, protein rich loaf:

  • Buckwheat
  • Peanuts
  • Almonds
  • Walnuts
  • Pumpkin seeds
  1. Veggie Stir-Fry

Towards the end of the week the fridge may look like a tray of off-cuts with quarter of a cabbage, some broccoli florets, a sad looking carrot and a zucchini you don’t know what to do with. Stir-fry is a perfect solution to utilise all the veg in the fridge. To boost your satiety and meet your protein needs try adding these foods:

  • Brown rice – as the base
  • Quinoa – as the base – make sure you rinse well
  • Egg – add a fried egg to your final dish
  • Tofu squares
  • Tempeh – great for gut health
  1. Seasonal Smoothie

As the days warm up we can begin to reintroduce cooler foods back into the diet. A smoothie can be made into an ‘on-the-run’ meal or a bowl topped with fruit and nuts.

Using protein powder is one of the simplest ways to add more protein into your meals, however it can be difficult to decide which one to use as many do have fillers and artificial ingredients. First things first, you want a premium, clean protein with no additives and fillers. Opt for a protein that is high in protein, roughly 19g of protein per serve. Make sure it is also free from dairy, gluten, soy, nuts and added sugars such as with Nuzest.

Add the following ingredients that are in season for spring:

  • Banana
  • Papaya
  • Rock-melon
  • Lime juice
  1. Bircher in a Jar

For many of us, weekday mornings can be a particularly tricky time to meet our protein needs, especially if you don’t have the time to cook and eat at home. Alternatively, making a Bircher the night before is a quick and easy way to not only eat breakfast but also a nutritious one. Grab an old peanut-butter jar and fill it with the following protein options and top with berries, banana and cinnamon:

  • Greek yoghurt
  • Filmjölk – a semi-liquid fermented yoghurt
  • Chia seeds
  • Oats
  • Nut milk or cow’s milk
  • Nut butter
  1. Bean Brownies

If you have a sweet tooth and crave something after dinner or an afternoon ‘pick-me-up, try a healthier alternative. By making a sweet treat that includes protein will mean you’re less likely to go for a second since as you would have satisfied that separate ‘sweet stomach’ space.

Make your brownies with a base of:

  • Black beans or
  • Chickpea flour

Include the following ingredients for an added protein hit:

  • Nut butter
  • Tahini
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Rebecca Wilkinson

CONTRIBUTOR

Rebecca is a pescatarian, who may yet one day become a vegan. She loves all things health & travel with a weakness for coffee, and is often found scouring the city for the latest tastes in breakfast smoothie bowls. If you can't find her, or she's not answering her mobile - it's probably because she's hiding in a yoga studio, working on her zen.

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