If you’re stumped on how to increase your protein intake without spending extra hours in the kitchen, our 9 tips on how to eat more protein have you covered.
Looking to drive a healthier weight, get stronger or simply feel healthier? Protein will be your new best friend. Protein builds muscle, keeps your hunger in check and strengthens your hair, skin and nails. Pretty powerful stuff.
But actually packing more of the good stuff into your routine can feel easier said than done. Especially if you struggle to find time to cook meals from scratch or have recently gone vegan.
So here’s everything you need to know to sneak more protein into your everyday diet—quickly and conveniently—and feel way better for it!
How to increase your protein intake
These 9 simple steps will help you to supercharge your protein intake, which could help you to feel fuller for longer and, if combined with exercise, build muscle:
1. Prioritise protein at every meal
One of the easiest ways to get more protein into your diet is to simply make it a priority at every single meal you eat.
If you’re tracking your nutrition, this could be as simple as splitting your daily protein target into 3 (or 4, if you’ll be including high-protein snacks), then making sure to reach that figure with every meal.
If tracking isn’t for you, that’s okay. Just try to include at least a palm-sized serving (but ideally two) of a high-protein food at breakfast, lunch and dinner.
2. Choose a high-protein breakfast
Traditional British breakfasts like toast, cereal or breakfast bars might be convenient, but generally speaking, they don’t pack in much protein. Switching up your breakfast to include high-protein foods could instantly help you to increase your protein intake by 15g+ every day.
Need some inspo? Try these easy high-protein breakfast ideas:
The best part? A high-protein breakfast will make you feel fuller for longer and prevent the dreaded mid-morning slump caused by high-carb breakfast sugar crashes.
Find more ideas in our high-protein low-carb breakfast guide.
3. Add high-protein toppings to meals
No matter what you’re having for lunch or dinner, scattering a couple of tablespoons of seeds, nuts or nutritional yeast over your plate is an easy way to pack in more protein. It adds flavour and crunch, takes minimal effort and could easily add a welcome 10g of protein to your day.
Here are a few easy options to try:
- 2 tbsp nutritional yeast:10g
- 20g hemp seeds: 6.5g
- 20g chia seeds: 6.2g
- 20g pumpkin seeds: 8.6g
- 20g flax seeds: 8.4g
- 20g almonds: 10g
- 20g peanuts: 5.2g
- 20g pistachios: 4.2g
- 20g sunflower seeds: 4.2g
- 20g walnuts: 3g
4. Enjoy protein-powered smoothies
On days you’re in a rush or have enjoyed low-protein meals (it happens!), smoothies are a good way to top up your protein intake quickly and conveniently. Plus, if you use the right ingredients, they could bank you 20g+ of protein in a single glass.
If you’re having a smoothie in place of breakfast, try to include protein, healthy fats and fibre to ensure you’ll remain full and fuelled for the day ahead. You can learn more about the types of ingredients to include in our guide to making a healthy smoothie.
But if you’re enjoying a smoothie as a protein-boosting snack, your priority should be to include high-protein foods, such as:
- 40g Purition: 15–20g protein
- 100g silken tofu: 7g protein
- 75g cottage cheese: 7g protein
- 100g greek yoghurt: 6g protein
- 2 tbsp natural nut butter: 6–8g protein
- 3 tbsp chia seeds: 6g protein
- 100g soy yoghurt: 5g protein
- 2 tbsp pumpkin seeds: 5g protein
Blend them up with your favourite milk and a serving of fruit (frozen berries or banana work well) or greens (try spinach) for a quick high-protein boost.
5. Make savvy protein swaps
You don’t have to overhaul your diet to get more protein in—often, the simplest swaps are the easiest to sustain!
Making high-protein food swaps, whether in the kitchen or when snacking on the go, is an easy way to increase your protein intake while still enjoying your favourite meals and foods.
So consider swapping out the lower protein option for its higher protein (and equally delicious) alternative:
Coconut yoghurt (1.2g/100g) → Soy yoghurt (4.6g/100g)
Oat milk (0.4g/200ml) → Soy milk (7g/200ml)
Plain/flavoured yoghurt (2g/100g) → Greek yoghurt (6g/100g)
White rice (3g/125g) → Quinoa (7g/125g)
White bread (3g/slice) → Seeded bread (5g/slice)
6. Pick high-protein vegetables
Vegetables have protein? That’s right. While it’d be hard to meet your daily protein quota through everyday veggies alone, adding high-protein vegetables to your meals is a great way to boost your daily protein intake.
Vegetables are low in calories, so they’re also a handy way to add volume to your meals and leave you feeling satisfied for longer. Plus points? They’re packed with gut-loving fibre, essential micronutrients and antioxidants to help you feel your best. That’s why adding half a plate of vegetables to every meal is an all-around health winner!
It’s important to eat a wide range of vegetables, but prioritising those that are high in protein can help to boost your protein intake over the week. Here are some of the highest protein vegetables, along with their protein content per 100g:
- Edamame: 14g
- Green peas: 6g
- Cauliflower: 3.6g
- Mushrooms: 3.1g
- Spinach: 2.9g
- Kale: 2.9g
- Broccoli: 2.8g
- Asparagus: 2.2g
7. Choose protein-packed snacks
Snack time? You’d best start calling it protein time.
If you’re a serial snacker, choosing high-protein snacks is a golden opportunity to get more protein into your day-to-day routine. Opting for protein-packed snacks also means you’ll feel fuller for longer, especially if you’ve previously been used to reaching for sugary options.
Try these easy high-protein snacks—they’re easy, affordable and tasty, too.
- A boiled egg
- A stick of cheddar
- A can of tuna
- 20g Purition with Greek/soy yoghurt
- Veggie sticks with hummus or nut butter
- Homemade protein balls
- Roasted chickpeas or edamame
- A handful of nuts or seeds
8. Consider a protein powder
Wondering how to increase your protein intake with a super busy lifestyle? A protein powder could be your protein saving grace!
Most protein powders are, essentially, a condensed and powdered form of protein. Mixing up a protein drink is a quick and easy way to add a marked boost to your daily protein intake, without having to spend extra time preparing meals.
It’s always preferable to gain your protein from whole foods, rather than processed shakes or bars. Many protein powders contain large amounts of gums, flavourings, sweeteners and synthetic vitamins and minerals. While they may deliver a hefty serving of protein, they won’t do much good for your long-term health.
Instead, choose a protein powder made with real food ingredients and avoid synthetic, fake shakes if you can. It’s all about having your eye on the ingredients. If the list looks more like a chemistry lesson than real food, it’s definitely best avoided. Find out more in our complete guide to protein powders.
Purition is a protein powder made with all-natural whole foods—nuts, seeds and the highest quality protein from small amounts of triple-filtered whey protein isolate from free-range, grass-fed, rBGH free British cows, or a combination of European grown plant protein.
Purition is an incredibly versatile way to add a protein boost to your everyday meals, even when you don’t have much time to spare. Give these protein-packed ideas a try…
- High-protein smoothie: Blend 40g Purition with 200ml milk.
- Protein smoothie bowls: Blend 40g Purition, 50ml milk and 50g yoghurt. Scoop into a bowl and top with nuts and seeds.
- Instant protein porridge: Add a few drops of warm milk or nut milk to Purition and stir.
- Energy/protein balls: Pulse 40g Purition, 1 cup nuts, 1 cup pitted dates and roll into balls.
- Protein pancakes: Check out our vegetarian pancake recipe or vegan pancake recipe.
- Protein oats: Add Purition to your bowl of porridge to make your own proats.
New to Purition?
Get started with a Discovery Box
£13.50 for any 6 flavours with free UK Delivery
9. Know your protein sources
You can’t increase your protein intake without knowing your high-protein foods! Make protein a priority by including at least 1 or 2 of these high-protein foods with every meal. Switch it up between animal and plant-based proteins if you can—a varied diet is a healthy diet!
Meat, fish & dairy
- Chicken breast
- Turkey breast
- Pork tenderloin
- Greek yoghurt
- Cottage cheese
- Hard cheese
- Whole milk
- Purition Original
Vegan protein sources
- Soy milk & yoghurt
- Nutritional yeast
- Purition Vegan
Why is protein important?
Protein is one of three macronutrients—the nutrients your body needs in large amounts. It makes up the building blocks of your muscles, bones, skin, hair and pretty much every tissue in your body.
When protein is digested, it’s broken down into amino acids. Your body then uses these amino acids to build and repair your muscles and bones, make hormones and enzymes, regulate your immune system and loads more. Protein can also be used by the body as an energy source.
Getting plenty of protein (and the amino acids found within it) is critical for good health—without it, your body wouldn’t be able to function correctly. Thankfully, protein deficiency is rare—but you’re still likely to experience noticeable health benefits from getting more protein into your diet.
Benefits of eating more protein
- Reduces your appetite: In studies, a high-protein diet has been shown to increase the levels of three appetite-reducing hormones and reduce ghrelin levels (a hormone that makes you feel hungry). Protein also takes longer to digest than carbohydrates, so it can keep you feeling fuller for longer.
- Helps you to burn more calories: When you eat protein, 20–30% of the calories you consume are burned during digestion. This is significantly higher than carbs (5–10%) and fat (0–3%).
- Increase muscle and strength: In a 2012 study, two groups followed a low-calorie diet—one group ate larger amounts of protein than the other. Both groups lost around the same amount of weight, but the higher protein group preserved significantly more lean muscle mass.
- Improves your sleep: Studies show that eating a serving of protein before you go to sleep is linked to higher sleep quality.
Find out more in our high-protein diet guide.
How much protein do you need?
According to The British Nutrition Foundation, the Reference Nutrient Intake (RNI) of protein for healthy adults is 0.75g of protein per kilogram body weight per day, for example:
- 9 stone (57kg): 43g protein
- 10 stone (63.5kg): 48g protein
- 11 stone (70kg): 53g protein
- 12 stone (76kg): 57g protein
However, the RNI only states the minimum requirement to meet the body’s needs—it’s not necessarily optimal. To maximise the benefits of a high-protein diet, we’d recommend setting a higher target.
Recommendations do vary, but a high-protein diet would typically include at least 0.6 grams of protein per pound of body weight per day, for example:
- 9 stone (126lb): 76g protein
- 10 stone (140lb): 84g protein
- 11 stone (154lb): 92g protein
- 12 stone (168lb): 100g protein
If you’re eating for muscle gain, you may want to aim even higher.
New to Purition? Find your flavour with a Discovery Box.
Try Purition for a week with a Discovery Box. It’s an effective way to replenish lost nutrients after exercise, but can also be used as a quick and healthy high-protein breakfast. Purition provides all essential and non-essential amino acids, plus premium protein, natural fats and fibre from whole food sources, to maximise your nutrition and energy levels.
Vegetarian: 70% seeds and nuts, plus whey
Vegan: 70% seeds and nuts, plus plant protein
£13.50 for any 6 flavours, with free and fast UK delivery.