Health

10 easy ways to add more protein to your diet

‘Are you getting enough protein?’ It’s a question we’ve all heard, especially when we’re feeling tired, hungry, or not quite ourselves. But even if we’re not training for a marathon, there’s no denying it’s a vital nutrient for our bodies.

So, if we do need a boost, how can we add more to our diets without resorting to endless chicken breasts and protein shakes?

Whether we’re trying to raise our energy, curb cravings, or simply feel more satisfied after meals, it’s a question worth asking. Getting enough protein is essential for maintaining muscle mass, supporting hormone and enzyme production, and helping us feel full and energised throughout the day. Yet, according to seasonal nutritionist Fiona Berry, many of us may be falling short. “It can be really hard to catch up over the course of the day,” she explains.

While the absolute minimum recommended amount is around 0.75g of protein per kilogram of body weight per day, Fiona reminds us that RDAs are designed to prevent deficiency – not necessarily to help us thrive. “This doesn’t mean it’s optimal,” she says. “Many experts now recommend aiming for between 1.2g and 1.5g per kilogram, especially for women over 40, active individuals, and anyone looking to maintain strength and support long-term wellbeing.”

Fiona suggests keeping a food diary – even for just a week – to get a clearer picture. “People are often surprised by the results,” she adds.

10 ways to add more protein to your diet

Start strong at breakfast

If you’re someone who’s convinced themselves they don’t have time for breakfast – or simply don’t like it – it might be worth a rethink.

According to Fiona, skipping protein in the morning can make it harder to meet our needs later in the day. “Try mixing Greek yoghurt with chia seeds and berries, or scrambling tofu with turmeric and veggies,” she suggests.

Sprinkle on the seeds

We don’t need a dozen eggs to flex our protein prowess – seeds are tiny nutritional powerhouses that are easy to sprinkle into porridge, soups, salads or smoothies.

Pumpkin, hemp and flaxseeds, in particular, are packed with protein goodness. Fiona’s a big fan. “I add them to everything,” she says. “I even use them in a homemade pesto instead of expensive pine nuts.”

Make the most of nuts

Not all nuts are created equal when it comes to protein. In fact, it might surprise you, but peanuts, almonds and pistachios generally come out on top. If you often fall victim to the 3pm munchies, Fiona suggests keeping a small handful on hand. “Nuts and berries, or a satsuma, are a great snack option for a busy day or when there’s an unusually long gap between meals,” she says.

Bulk up with pulses

Salads and soups don’t have to be protein-light sides – they’re perfect vehicles for a hearty protein boost. Lentils, chickpeas and beans are rich in both fibre and protein, and make nourishing additions to these dishes.

Fiona encourages us to think about food combining: “Lentils and rice, or lentils and beans make a ‘complete protein’,” she explains – meaning they provide all nine essential amino acids that the body can’t produce on its own.

Get creative with dips

Love hummus? Shop-bought options are great when we’re short on time, but getting creative in the kitchen can help us to earn extra protein points.

“Dips like hummus or bean spreads are brilliant for grazing or lunchboxes,” says Fiona. Her favourite? A broad bean and mint dip. “Simply blend 300g cooked broad beans with a handful of mint, one garlic clove, the juice of half a lemon, and two tablespoons of olive oil. It’s perfect with crackers or crudités. I always have some form of dip in the fridge for ‘emergencies’.”

Don’t forget peas

The humble pea boasts 5g of protein for every 100g, so it’s not a veg to be overlooked. Frozen peas are inexpensive, versatile, and protein-packed. Try stirring them into risottos, frittatas, or blitz into soups.

Combine grains and legumes

We touched on complete proteins and food combining earlier, and here are a few easy pairings to add to your weekly repertoire.

According to Fiona, these combos provide a complete amino acid profile – especially helpful for vegetarians and vegans looking to optimise their intake:

Brown rice and lentils
Wholegrain toast with peanut butter
Quinoa and black beans

Snack smart

A biscuit now and then won’t throw our whole day off – but choosing snacks with a protein punch can instantly elevate our diet. Say goodbye to the afternoon slump with these satisfying, energy-boosting ideas:

Cottage cheese with sliced cucumber
A boiled egg with a sprinkle of dukkah
Natural peanut butter on apple slices

Upgrade your carbs

Choose carbs carefully. Whole grains like quinoa, buckwheat, or oats contain more protein than white bread and pasta, and they help balance blood sugar, too.

Build your meals around protein

Rather than treating it as an afterthought, Fiona advises planning meals with a protein source and building the rest of our meal around it – whether that’s tempeh, eggs, lentils or a piece of grilled fish.

“By taking a few simple steps to include protein in every meal, you’ll be well on your way to improved energy, better blood sugar balance, and stronger muscles,” she says.

Words: Holly Treacy-West