How to healthily and ecologically add protein to your meals

Published : 20.07.2017 14:53:57
Categories : Eat Well , Nutrition , Sports Nutrition

Here’s my dilemma: I require a higher protein intake but am a budding reducetarian (reducing, but not eliminating, my meat consumption)... How do I increase my protein in my diet without eating more meat?

Here are my personal tips which I have experimented with myself except for the last section, which will be tested asap!

Quinoa (14% protein)

Boil 1 unit of quinoa to 2 units of soup/stock/water and mix it into your salads.

Milk Yoghurt (4-5% protein), Fromage blanc (7% protein)

Eat them on its own or add to your morning cereal/museli.

Seitan, a.k.a wheat gluten (75% protein) & Tofu (8% protein)

Replace or add these proteins to your dishes. I recommend marinating these for a few hours in order to add extra flavour.

Spirulina (60% protein)

Unless in tablet form, mix Spirulina flakes in your salad or mix in Spirulina powder into your green smoothies (really not great in fruity ones...)

Hard cheese (25-35% protein)

Even a lactose intolerant person such as myself have no problem eating hard cheeses (e.g. Gruyère, Comté, Beaufort, Parmiggiano, etc.), which is not only packed with protein, but also calcium, high quality fat and vitamin K, all great for developing and maintaining healthy bones.

If you don’t like raw cheese, try to grate it onto your pasta.

Natural organic protein powders (50-90% protein)

Extremely convenient way to boost your protein intake especially when you make morning smoothies like I do. If not smoothies, then you can:

Nuts and seeds (5-25% protein)

I love to snack on these between meals, eat a handful before sports, cook with it and blend into my smoothies.

Lentils and beans (7-9% protein)

Whenever your make a stew such as a Goulash or Bolognese, simply add some pre cooked (or cook within the stew) lentils and beans of any type.

One tasty Indian dish I love to make where lentil is the primary ingredient is Daal.

Eggs (13% protein)

A super obvious source of protein. Eat them in any shape or form as long as it’s not deep fried! I also crack in some eggs into my stews and soups without whisking for extra protein.

Peanut butter (25% protein)

This is probably my favourite paste of all time... I love it on bread with jam in the morning and also mix it in my smoothies to add a little nutty taste.

Nutritional yeast (40% protein) - not tested yet

This nutritious yeast is not the same as the one you use to brew beer, but is more like a condiment to sprinkle on your food. Although you may not be able to use too much of it, we should combine it with other tips of this list.

Collagen grass fed gelatin powder (86% protein) - not tested yet

Gelatin has a complete amino acid profile, including a high proportion of glycine (an amino acid known to improve sleep and insulin sensitivity). Furthermore, it is known to soothe our digestive tract and improve digestion.

I will try to make gelatin tea cubes when I get to test it, which would be great to simply have it ready in the fridge to snack on!

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