Protein is essential for building and repairing muscles, and is the basis for creating antibodies to fight infection. It has the added benefit of making you feel fuller for longer, which can help with weight maintenance.
The recommended daily protein intakes are 45–60g for women and 65–80g for men. Be careful not to go overboard as excess protein will be stored as fat!
2 slices of multigrain toast for breakfast
2 slices of Bürgen Soy-Lin and get an extra 7g protein.
Having a snackof two thin rice cakes with jam
Try 4 x 9-grain Vita-Weats with 2 teaspoons light peanut butter for 4 times the protein.
A plain salad sandwich at lunch
Add a slice of reduced-fat cheese for an 8.5g protein boost.
Starting your day with a bowl of corn flakes
Opt for Uncle Tobys Plus Protein for almost 4g more protein.
Putting a Kellogg’s LCMs bar into your child’s lunchbox
Swap it for a Be Natural Four Bar and give them more than 5 times the protein.
Whipping up pancakes on Saturday morning
Start the weekend with 2 poached eggs on 2 slices spelt toast for an extra 13g protein.
A tub of Yoplait Formé
Indulge in a tub of Yoplait Formé Satisfy for an extra 2g protein.
Adding ½ cup cooked rice to your dinner
The same amount of cooked quinoa or couscous has more than double the protein.
Steaming ½ cup green beans
You’ll get four times the protein from just 4–5 steamed Brussels sprouts.
Adding 100g soft or silken tofu to your stir-fry
Use firm tofu instead; it provides 8g more protein per 100g.
Stirring 100g brown lentils through your meal
Swap them for 100g soy beans – you’ll get an extra 7g protein.
Recovering from a workout with a bottle of Gatorade
Grab a 250ml glass of low-fat milk for an extra 10g protein.
Popping a Lean Cuisine Steam Thai Red Chicken Curry with Rice into the microwave
Heat up their Steam Atlantic Salmon with Pasta and get almost 1.5 times the protein.
Your usual scoop of vanilla ice-cream for dessert
1/2 cup Pauls low-fat vanilla custard. You’ll get almost 5 times the protein.