When you are planning your meal prep for the coming week, it can seem like a balancing act getting all your key nutrition. Sometimes it feels like you have to either break the bank or eat non-stop just to meet all your recommended requirements.
However, getting enough protein doesn’t have to be a struggle. There are some easy swaps you can make with your meals and snacks that will dramatically increase the amount of protein you give to your body. This will ensure your muscles get the nutrition they need to build and recover as you workout. It also means you are more likely to find your meals and snacks fill you up for longer.
Get Greek With Your Yoghurts
Yoghurt is a versatile snack that is often low in calories. It’s a great source of calcium and also provides a portion of your recommended intake of fat. It’s also a great way of making your smoothies feel creamy and luxurious.
Swap regular yoghurt for Greek yoghurt, and on average you’ll more than double your protein intake. Greek yoghurt generally has less sodium, too, which is great if you are trying to keep an eye on your salt intake.
Supercharge it: Mix in a teaspoon of nut butter or a handful of walnuts to add even more protein and flavour to your portion of yogurt. If you are making a yoghurt based smoothie, consider adding some flavoured protein powder or a nutritious powder blend.
Ramp up Your Rice Dishes
Rice is brilliant for making filling meals and is an excellent source of carbohydrates. However, if you are looking for a low carb, high protein meal, rice isn’t the best choice. Quinoa is a high protein alternative that easily fits in with the flavour and texture profiles of most rice dishes. In addition, you can use lentils to pack your prep with protein.
Supercharge it: Try MyRice with lentils or on their own for a high protein dish.
Overhaul Your Oats
Porridge can be a great way to start the day, especially if you are working out in the morning. However, it needs a boost to be considered a good source of protein. A simple hack is to swap your regular porridge oats for oat bran. This high fibre source of protein can be prepared in the same way as your oats.
Vegetables are nutritional powerhouses. They’re often great sources of fibre, to help keep your blood sugar consistent and aid your digestive system. Many of your key daily doses of vitamins and minerals will come from your vegetable intake.
Green vegetables such as peas, sprouts, spinach, broccoli and (everyone’s favourite of the moment) kale are among the highest in protein content of all vegetables. So when you’re choosing your vegetable portion of your meals, stick to green for a protein hit.
Supercharge it: Make green vegetables one of your daily snacks as well as being in your meals. Tender stem broccoli can be eaten raw, and goes great with a high protein dip such as Greek yoghurt blitzed with fresh lemon and mint.