Protein is having a moment, but increasing your intake doesn't have to mean living on protein shakes or completely changing what you eat. We asked Ro Huntriss, Consultant Dietitian and Founder of Fertility Dietitian UK, to share the simple ways to add more protein to your everyday meals.
Whether you're trying to eat more protein, follow a plant-based diet, stick to a budget or simply want more filling meal ideas, there are plenty of easy ways to increase your intake without overhauling your diet.
How much protein do you need?
For most healthy adults, the UK reference nutrient intake (RNI) for protein is 0.75g per kilogram of body weight per day. For example, someone weighing 70kg would need around 53g of protein a day.
Your needs can vary depending on factors such as age, body size and activity levels, and protein requirements are higher during certain life stages, including pregnancy and breastfeeding. If you're regularly active or doing strength training, you may also have different requirements.
Rather than focusing on hitting a precise number every day, aim to include a source of protein at each main meal and choose a variety of foods, including meat, fish, eggs, dairy, beans, lentils, soya and nuts.
1. Upgrade your usual breakfast
“Breakfast is an easy place to boost your protein intake without changing your routine too much,” says Huntriss. “If you usually have porridge, try making it with 200ml of dairy or soy milk rather than water, then stir through 150g of Greek yoghurt once it has cooled slightly. Depending on the products you choose, this can provide around 20–25g of protein.”
You could also swap your low-protein cereal for eggs on wholemeal toast, or add cottage cheese or Greek yoghurt to toast, fruit or cereal.
2. Add a protein-rich snack to what you already eat
If you tend to reach for fruit, biscuits or crackers between meals, you could pair them with a protein-rich food rather than giving them up entirely. “Try an apple with 30g of nuts for around 6g of protein, or have 150g of Greek yoghurt alongside your fruit for approximately 15–17g,” recommends Huntriss.
These combinations are easy to prepare and can help you spread your protein intake throughout the day, rather than trying to fit most of it into your evening meal.
3. Add one protein-rich ingredient to meals you already make
"One of the simplest tricks is to look at what you already eat and identify one ingredient you could add,” says Huntriss.
"Stir 100g of edamame beans into a stir-fry for around 12g of extra protein, add 100g of cooked lentils to a tomato-based pasta sauce for around 9g, or include 100g of chicken breast in a salad for around 30g," suggests Huntriss.
You don't need to completely rethink your meals – a small addition can make a meaningful difference to the overall protein content.
4. Spread protein throughout the day
“Rather than leaving most of your protein until dinner, aim to include a source at each main meal,” says Huntriss. “For example, you might have Greek yoghurt at breakfast, chicken or chickpeas at lunch, and fish, tofu or beans at dinner.”
5. Don't overlook plant-based sources
“People often think of chicken, beef or fish when they think about protein, but plenty of everyday plant-based foods contribute too,” says Huntriss.
"Two eggs provide around 13g of protein, 150g of cooked lentils around 13g, and 100g of edamame beans around 12g."
6. Keep convenient protein sources in the fridge/cupboard
“One of my favourite tips is to keep a few convenient protein sources to hand, so you're not reliant on cooking from scratch,” says Huntriss. “Eggs, Greek yoghurt, cottage cheese, tinned tuna, tinned beans, lentils and edamame are all useful options.”
Ready-to-eat proteins can be particularly useful when you're short on time. We're big fans of products such as these newly launched Wild'r Ginger, Lime & Coconut Grilled Yellowfin Tuna Steaks, which can be added to a salad, grain bowl or sandwich without needing much preparation.
Having a few of these ingredients available makes it much easier to build a more balanced meal, even on busy days.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia's food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk