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!
Boil 1 unit of quinoa to 2 units of soup/stock/water and mix it into your salads.
Eat them on its own or add to your morning cereal/museli.
Replace or add these proteins to your dishes. I recommend marinating these for a few hours in order to add extra flavour.
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.
Extremely convenient way to boost your protein intake especially when you make morning smoothies like I do. If not smoothies, then you can:
I love to snack on these between meals, eat a handful before sports, cook with it and blend into my smoothies.
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.
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.
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.
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.
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!