Boost Your Daily Protein Intake With These 5 Easy Tips

If you are anything like me, hitting your daily protein needs may feel like an absolute struggle some days (or everyday, who am I kidding here!). 

If you're anything like the people I meet who find out I’m a nutritionist, and straight away ask “how can I easily increase my protein intake?” maybe you find it confusing and overwhelming trying to sneak protein into your day.

If you are like so many others, struggling to find enough time in your day to live your life without having to cook a full meal with protein at least 3 times, know you are not alone!

For women aged 19-50 years old, the Australian guidelines recommend we consume roughly 0.75g of protein for every kg of body weight, however for most women this number is even higher as a result of activity levels and individual needs. To best support muscle growth, repair and maintenance, most women should be aiming to consume closer to 100+g of protein per day!

Consuming enough protein can definitely be a challenge, and one that I acknowledge and feel every single day. However, with a little planning and preparation, along with a few strategic tips and tricks, getting enough protein can become a little less overwhelming.

1. PRIORITISE PROTEIN AT EVERY MEAL

When it comes to building a meal, ideally we want a balanced plate full of proteins, carbohydrates, fats and lots of colourful fruits and vegetables! For me, protein is generally the hardest nutrient to add into a meal, so starting with my protein source has become a game changer. Making sure each of your 3 main meals (but ideally your snacks as well) contain a source of protein can help to meet smaller goals throughout the day when it comes to protein intake, making the overall recommended intake seem more achievable. 

2. PLAN AND PREPARE

Being prepared for anything in life can be a life saver - and when it comes to your food and protein intake, it’s no different. Being prepared, whether that’s meal prepping your meals when you have a busy week, creating a meal plan for your nightly meals, or creating a loose plan as to what food options you have for each meal can help make protein sources more accessible and easier to add to your day on the plate. Maybe it’s having your favourite protein powder on hand to add to your oats (THRIVE Plant Protein anyone?!), maybe it’s having cans of beans and legumes in the pantry ready to go, maybe it’s prepping chicken or beef to have for lunch or dinner for a few days. Whatever planning looks like for you, a little can go a long way to helping you get adequate protein into your body each and every day. 

3. INCORPORATE HIGHER PROTEIN OPTIONS WHERE POSSIBLE

Incorporating higher protein options may seem to only add a few extra grams of protein to your day sometimes, but throughout the day these little extras can really add up! Making swaps like regular yoghurt to greek yoghurt, almond milk to cows milk, regular butter to nut butter or even chicken thighs to chicken breast, can add up to a lot more protein each day!

For this one though, I do want you to be mindful that food companies are always trying to sell you something. On the front of the packaging, they’re always going to use food messaging that tells you what you want to hear to make you buy the product, and sometimes the claims just aren’t as good as they seem. The best way to check if a product claiming to be “high protein” is worth it is using nutrition information panels of both the high protein option and the regular option. To compare, have a look at the amount of protein per 100g in each product - if there is a relatively big difference, then consider the high protein option, however if the difference is almost non-existent (yet the price is a lot higher), it’s probably just not worth it. 

4. DON’T BE AFRAID OF SUPPLEMENTS

While the supplement industry can be a little bit scary sometimes, not all protein supplements have to be! As a nutritionist, I will always encourage a “food first” approach to nutrition; however, when a protein shake can offer so much convenience and ease to my lifestyle, I’m definitely taking advantage. Using a protein shake or protein water to supplement your diet (whether that be to add extra protein to your breakfast smoothie or to take with you on the go for a post-workout snack) can help to boost your daily intake that little bit higher, without the added prep work that comes with a lot of protein sources. Using a high quality plant based protein like Naked Harvest's THRIVE Plant Protein or Protein Water range can boost your protein intake with ease and convenience - especially when getting your daily intake feels a little too challenging or overwhelming.

5. ADD, RATHER THAN REPLACE

When it comes to increasing your protein, finding ways to add extra to your diet can seem depressing if it means taking away from the foods you love. Instead of thinking you have to replace foods in your diet, look for little ways you can add a bit extra! Maybe you’re adding some cottage cheese to your avocado toast in the mornings. Maybe you’re bulking up your curry with some legumes like beans or lentils. Maybe you're sprinkling chia or hemp seeds to the top of your smoothie or smoothie bowl for a little boost of nutrients. While adding these extras throughout the day will increase your overall energy intake, you will likely find when extra protein is added you feel more full and satisfied after eating a meal, potentially changing your eating patterns and natural portion sizes to reflect what your body needs. 

Taking the time to be a little bit mindful as to where your protein is coming from can take getting enough protein into your daily diet from being an overwhelming chore to just a regular part of your routine. While it can definitely be the more difficult of the macronutrients to consume enough of on a day to day basis, taking the time to plan, prepare and prioritise protein with every meal can make all the difference when it comes to increasing muscular strength, growth and repair over time.

Ready to boost your protein intake? Use my discount code COURTNEYLAYTHAM at checkout for 15% off Naked Harvest’s plant protein range + website!