Getting enough protein in is the number one challenge for a lot of people, but follow these tips from Sam Wood and you’ll easily hit your protein goals every day.
Why is protein so important?
Protein is an essential macronutrient that helps to rebuild muscle tissues and keep our muscles, nervous system, and immunity strong. Our bodies need adequate protein to support this function and maintain our body composition. We can recover quicker and build more muscle after exercise when we’re getting enough protein. People who have more muscle also burn more calories, even at rest.
Protein has the highest Thermic Effect of Food (TEF), meaning it takes more calories to digest than carbohydrates and fats.
What foods are high in protein?
It can be difficult to get more protein in your diet if you aren’t sure which foods are high in protein. A high protein food will have approx. 10-20+ grams of protein per serving. Examples are:
-
Greek yoghurt
-
Cottage cheese
-
Chicken breast
-
Ground turkey
-
Barramundi
-
Navy/cannellini beans
-
Protein powder
-
Canned tuna
Include protein in your snacks
Common snack foods like rice cakes, popcorn and fruit, despite being “healthier options”, are very low in protein and tend to be less satiating. Snacks that contain protein will help to keep you fuller for longer and maintain your energy throughout the day.
Protein-rich snacks include:
-
Nuts
-
Protein balls
-
Fruit with nut butter
-
Greek yoghurt
-
Crackers with tuna or cottage cheese
-
Veggie sticks with hummus
-
Boiled eggs
-
Edamame beans/chickpeas
Thermomix® snacks high on protein:
Base your meals around protein
Keep your meals “protein-centric” by basing your meals around a primary protein source and then adding carbs and fats. Try to include 15-30 grams of protein with each meal, or 25-35% of each meal to be made up of a protein source and space throughout the day. This helps to reduce hunger levels and boost your metabolism.
Here are a few protein-filled Thermomix® meals on Cookidoo®:
You can also tweak meals that lack protein, such as:
-
Pasta – swap wholemeal pasta to chickpea or pulse pasta and sprinkle over some nutritional yeast
-
Avocado toast – mash your avocado with some cottage cheese or Greek yoghurt before spreading it on your toast
-
Choosing different cuts of meat – opt for a roast turkey wrap instead of ham
Planning meals ahead of time and meal prepping is a simple strategy to ensure you hit your protein goals! This can be as basic as cooking extra dinner the night before to have for lunch the next day, or freezing leftovers for a grab-and-go meal. As basic as it sounds, it helps take the guesswork out of what to eat and ensures you hit your goals.
With a Thermomix® and Cookidoo® in your kitchen, you unlock access to 100,000+ recipes from around the world — so you’re never short on foodie inspiration. With built-in nutritional information and the flexibility to customise recipes, hitting your protein goals becomes simpler, smarter and more delicious.
Learn more about Thermomix® TM7 here
Explore Sam Wood's recipes on Cookidoo® here