13 recipes to help increase your protein intake
Protein is essential for our overall health and nutrition. Learn how much you need and discover delicious recipes to boost your intake.
Protein is a vital macronutrient that our bodies rely on for strength, energy, and cell repair. It’s not just for gym-goers or those aiming for bigger muscles; everyone needs a steady supply of protein to function optimally, especially older adults.
As one of the three essential macronutrients, alongside carbohydrates and fats, protein plays a key role in maintaining muscle mass, supporting immune function, and boosting overall health. Ensuring you’re there is enough protein in your diet can also contribute to weight loss, enhance muscle growth, and improve your body’s ability to recover.
How much protein should I really be eating?
The Australian Guide to Healthy Eating suggests adult women consume 0.75 grams of protein per kilogram of body weight daily, which equates to about 49g for a 65kg woman. For men, the recommendation is slightly higher at 0.84g per kilogram of body weight. However, specific groups like pregnant women and those over 70 may need more protein for optimal health.
The good news is, reaching your daily protein intake is simpler than you might think. A standard chicken breast, for example, provides around 30g of protein – nearly half the daily requirement for women.
How do you know if you’re low in protein?
Protein is essential for muscle growth and recovery, particularly following a workout. The body doesn’t store excess protein like it does with carbohydrates or fats so the excess amino acids are broken down. If you’re not getting enough, however, your body may break down muscle tissue to meet its needs, which can hinder progress. Symptoms of low protein intake include slower recovery from workouts, longer illness durations, and less noticeable results from training.
What foods are the highest in protein?
Protein is in both animal and plant-based foods. Lean meats, seafood, and dairy products like cottage cheese and Greek yoghurt are excellent sources. For plant-based options, legumes, whole grains, and nuts provide substantial protein, making it easy to meet your daily needs regardless of your dietary preferences.
Need more protein in your diet? Try these recipes
Adding a source of protein to each meal, having eggs for breakfast and drinking protein shakes are some easy ways to increase your protein intake. However, if you’re looking for something a little more exciting than hard boiled eggs, here are twelve protein centric recipes to help you get more protein in your diet.
Protein snack
Looking for a quick protein boost? These easy snack ideas will keep you energised and satisfied between meals.
Protein bars
Many shop-bought protein bars hit your protein numbers, but they come with so many other sweeteners and additives that aren’t great for you to be eating habitually. With 5 grams of protein, these dark chocolate crunch bars are high in healthy fats, so, as yummy as they taste, keep it to one per snack.
Get the recipe for Dr Linia Patel’s Dark Chocolate Crunch Bars (aka ‘healthy’ protein bars).
Blue Cloud Smoothie
The pineapple and coconut give it a dreamy, tropical vibe, while the protein powder offers thickness and substance.
Get the recipe for Ashley and Taylor Johnston’s blue cloud smoothie.
Animal-based sources of protein
For those who enjoy meat-based options, lean meats like fish, lean beef, chicken, and eggs offer high-quality protein to support muscle growth and recovery.
Ottolenghi’s spicy chicken thigh
One person’s idea of comfort food might be the next person’s idea of challenging. It’s personal, tied up with home, family and memory.
Get the recipe for Yotam Ottolenghi and Helen Go’s spicy chicken thigh.
Elizabeth Hewson’s chicken tray bake
Add this easy but delightful recipe to your repertoire and enjoy it as a midweek meal or a spectacular centrepiece at your next dinner party.
Get the recipe for Elizabeth Hewson’s one-tray chicken.
Classic fish cakes
The old-fashioned British fish cake, made with potato and flaked smoked fish, fried until golden crisp and served with tangy tartare sauce, truly takes the cake.
Get the recipe for Elizabeth Hewson’s classic fish cakes.
One tray fish, tomato and butter bean tray bake
Sweet, juicy, end-of-season tomatoes are roasted with capers and vinegar, their juices are soaked up by plump butter beans and firm white fish fillets. Like all one-tray dishes, this is a versatile recipe. Feel free to play around with type of fish and quantities if you are feeding more mouths or needing to increase your protein intake.
Get the recipe for Elizabeth Hewson’s one tray fish bake.
Spanish egg tortilla
As with any omelette, the tortilla is all about the quality of the ingredients and the technique, but it can create a delicious meal for breakfast, lunch or dinner, which is why it can be found in bars all over Spain at any time of the day. Not only is it delectable but eggs are also one of the best protein sources.
Get the recipe for Lennox Hastie’s Spanish tortilla.
Shakshuka
This simple one-pan dish will always impress. Whether you eat it for breakfast or an easy weekend lunch, nothing beats the hearty combination of subtly spiced tomato sauce with creamy, perfectly cooked eggs.
Get the recipe for Amelia Wasiliev’s shakshuka.
Plant-based sources of protein
If you’re following a plant-based diet, foods like beans are packed with protein, while also promoting gut health and overall wellness.
Spiced red lentil dahl
Lentils are a great source of plant-based protein and are also high in fibre. This recipe is the type of cooking that doesn’t demand a lot from you – either in time or ingredients.
Get the recipe for Elizabeth Hewson’s red lentil dahl.
Chickpeas baked with lemon & honey
This recipe is great for using up any left-over greens in your fridge. I use whatever I have – spinach, chard, sometimes beetroot leaves.
Get the recipe for Ella Mittas’s chickpeas baked with lemon and honey.
Five-spice salt and pepper tofu
This is the perfect combination of a crispy, fragrant crust and pillowy soft-centred tofu seasoned with a five-spice mix.
Get the recipe for Diana Chan’s salt and pepper tofu.
Sticky Coconut Milk–Braised Tofu
Frying the tofu first makes the perfect porous surface for the deeply savoury and slightly sweet braising liquid to seep into. Sticky, golden and crispy, this dish is worthy of a Chinese restaurant.
Get the recipe for Nisha Vora’s sticky coconut milk-braised tofu.
Cold noodle salad
Edamame is a complete protein source, making it an alternative to meat-based protein. Combine edamame with noodles, cooked until just tender, and then tossed in a tangy dressing made with soy sauce, sesame oil and a hint of chilli for a subtle kick.
Get the recipe for Lennox Hastie’s cold noodle salad.
Want more recipe ideas? Check out these vegetarian inspired dishes or try your hand at these quick and healthy weeknight dinner recipes. For more recipes, go to theaustralian.com.au/life/food-drink.
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