6 easy ways to increase your protein intake

It’s not just the gains – we need protein for everyday energy and for supporting our bones and immune health.¹ Whether it’s pushing for your next PB or just getting through a meeting without belly rumbles, slotting adequate protein into your diet is a great way to feel steady and satiated. With Emily’s help, we’ll share some quick ways to get extra protein into your breakfast, lunch and dinner, plus preppable snacks you'll actually reach for.

Most of us eat more than enough protein already, according to the British Nutrition Foundation.¹ But the quality and variety matters too – so even if you eat enough protein for your needs, switching it up could give you a more nutritious and balanced diet as not all protein sources are the same. Proteins are made up of amino acids, nine of which are considered essential because the body can’t produce them on its own. Different foods provide different combinations of these amino acids. Animal-based proteins (like meat, fish, eggs and dairy) typically contain all nine essential amino acids, while many plant-based sources may be lower in one or more. That’s why variety matters – by including a mix of protein sources across the day (such as beans, lentils, grains, nuts and seeds), you can help get all the essential amino acids your body needs.¹

Picture it: you're sipping a smoothie on a sunny day and you're getting some protein. Smoothies are ideal if you don’t like the texture of protein shakes. A handful of frozen berries, some milk of your choice and a scoop of protein powder and you could be slurping around 20g of protein without even trying. Get variety by...

Choose vanilla protein powder for a sweeter option – Form Nutrition's offering provides 30g protein per serving – or go unflavoured to let your fruit shine. The Organic Protein Co’s Whey is ideal for a post-gym smoothie and offers 19.75g protein per scoop.

Breakfast can be a sticking point when it comes to protein – that bit of toast is nutritious in other ways, but it’s not exactly protein-heavy. Luckily, there's tons of opportunity to pack protein into your morning. Try...³

If you’re on a mission to increase your protein, one of the best ways is to incorporate it into your snack game. Making something complex isn’t always feasible when you’re hangry, so here are a few snacks that are simple to make in batches and take on the go...

One of the best sources of protein is the humble egg, with each one delivering around 13g of easy-to-absorb protein.⁴ And what do we love about eggs at H&B HQ? Their versatility. Silky scrambled eggs, fried on top of a stir-fry or added gradually while making porridge (don’t knock it ‘til you’ve tried it). Eggs have historically suffered some bad press with links to cholesterol, but as we know not everything you read is true...

We’re not saying it’s all chicken, rice and broccoli from here on in, but planning what you’re eating and opting for a good source of protein on your plate will see you hitting your goals one meal at a time. Eggs, fish, lean red meat, chicken and plant-based winners like tofu, tempeh, nuts and pulses all pack a protein punch if you want to help build that muscle. Think about taking up at least a quarter of your plate with a source of protein at every meal.⁶ 

When meal planning and thinking ahead goes by the wayside, protein drinks are a handy go-to. Some brands have managed to cram up to 50g of protein into one serving. We’ve chosen UFIT Salted Caramel (50g protein) and Myprotein Clear Whey Drink Orange & Mango (20g protein) or find your new favourite in the fridge at your local H&B.