Protein Pick & Mix

Thanks to everyone that responded to last week about the new carb sources they had been experimenting with-Lentils and Cous Cous has now entered the menu!

This week I want to look at Protein. Most people think of Protein as just those shakes that gym freaks drink and as meat. However there are loads more foods that contain Protein that we should try and include in our diets to keep it varied.

Protein is vital for repair of the body, not just repair from injury or after heavy exercise but also the day to day constant regeneration of organ tissue, muscles, tendons and ligaments; and every other part of your body down to hair, skin and nails.

To be honest I find most people don’t eat enough protein, particularly vegetarians and vegans. A general guide is around 1.5-2g per kg of bodyweight.


Protein is found in

  • Meat
  • Dairy
  • Eggs
  • Fish/Seafood
  • Meat alternatives and Soya products
  • Legumes – beans, peanuts (this includes peanut butter-yay!)
  • Lentils
  • Seeds

To make sure you are eating enough aim to have a serving at every meal. Maybe if you switched to porridge at breakfast you would be adding milk (plant based milks have a little less but Soy is your best option of you are Vegan/Vegetarian).

Or perhaps you could have eggs for breakfast? I pre boil mine in advance and just peel them and eat them in the morning.

If you do  rush out the door without eating why not make a protein shake (you can buy any brand it doesn’t have to be over priced with “magic” properties) and add some milk, a banana or other fruit, a spoonful of peanut butter and maybe even some cacao powder. That’s plenty of Protein in one hit.

Lunch and Dinner time the options are many and varied; add Meat or Fish/Seafood to salads and veg, make a bean or lentil chilli, casserole etc. You could also sprinkle salads or meat/fish with seeds to boost the protein content further.

For snacks try

  • Cottage Cheese
  • Yoghurt
  • Nuts and seeds
  • hummus and crudites
  • peanut butter-try spreading it on an apple
  • edamame beans
  • Beef jerky
  • Boiled eggs
  • Protein bars and shakes

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