How to Build Protein Into Every Meal
Ensuring you get enough protein in your diet is essential for maintaining muscle, supporting recovery, and keeping you feeling full throughout the day. Research suggests that evenly distributing protein across all meals may better stimulate muscle protein synthesis, which is crucial for maintaining muscle mass. Below I have included a layout of what a typical day might look like and ways to incorporate extra protein.
Breakfast
Option 1: 2 slices of white bread + Vegemite (6g protein)
Extra Protein Option: 2 slices of Burgen soy & linseed bread + 2 slices of cheese + Vegemite (22.5g protein)
Breakfast is often an overlooked opportunity for protein intake, yet studies have shown that higher morning protein consumption can aid appetite control.
Lunch
Option 1: 1 slice of white bread + ham + cheese + veggies (14g protein)
Extra Protein Option: Simson’s Pantry high-protein, high fibre wrap + 1 slice of cheese + 80g chicken + veggies of choice (39g protein)
Research suggests that increasing protein at lunch can support muscle maintenance and appetite regulation throughout the day. Solid meals like wraps with chicken, cheese (low-fat or full fat) and vegetables for extra fibre, provide lasting fullness, making them an excellent midday choice.
Dinner
Option 1: 100g pasta + tomato pasta sauce + 70g regular beef mince (25g protein)
Extra Protein Option: 100g high-protein Molisana pasta + 70g lean beef mince + tomato paste sauce + 1/2 cup lentils + cheese (55g protein)
For dinner, combining high-protein ingredients like lean beef, lentils, and cheese with high-protein pasta can significantly boost your intake. Also, pairing solid proteins with fiber-rich foods like lentils can enhance satiety and nutritional value.
Dessert
Option 1: Magnum classic ice cream (3g protein)
Extra Protein Option: YoPro high-protein ice cream (10g protein)
Dessert doesn’t have to mean compromising your protein goals. Switching to high-protein options like YoPro ice cream can satisfy your sweet tooth while contributing to your daily protein intake.
Remember to include protein-rich snacks between meals to keep your energy levels steady and help meet your daily protein goals. Here are some ideas:
High-protein yoghurts like YoPro or Chobani Fit
A handful of nuts (e.g., almonds, cashews, or pistachios)
Corn Thins with peanut butter or cottage cheese
Boiled eggs
Protein bars or shakes
Sliced veggies with hummus or a high-protein dip
Edamame (steamed soybeans)
Tuna or salmon on whole-grain crackers
By making simple swaps and additions to your regular meals, you can effortlessly increase your protein intake to support your health and fitness goals!