For some of us, getting enough protein in each and every day can feel like a full-time job!
While it’s important to include a dedicated protein source (such as chicken, fish, meat, eggs or tofu) within our main meals, these often aren’t sufficient to satisfy our daily protein requirements on their own. Making a few higher-protein swaps in our meals – particularly breakfast – and snacks throughout the day is often a gamechanger, and sometimes, all that stands between meeting our protein requirements or not!
If you’re unsure how much protein you need, or what this could look like, book a consultation with one of our wonderful Accredited Practising Dietitians, here.
Bread
Aim for >10 g protein per serve (two slices).
Instead of white, multi-grain or sourdough bread, try a higher-protein option such as:
- Burgen Soy Lin | 12.4 g protein + 6.4 g fibre per serve (two slices)
- Helga’s Protein Loaf | 11g protein + 4.8 g fibre per serve (two slices)
- Venerdi Pure Foodie Paleo Super Seeded [Gluten-free] | 9.9 g protein + 4.4 g fibre per serve (two slices)
By comparison, two slices of sourdough generally contains 6.7 g protein and 2.4 g fibre.
Wraps
Aim for >10 g protein per serve (1 wrap).
Instead of a soft white tortilla, which generally contains approximately 4.1 g of protein and 2.3 g fibre, try a higher-protein option such as:
- Bfree Low Carb High Protein Wraps [Gluten free] | 11.3 g protein + 5.0 g fibre per serve (one wrap)
- Meb Foods Khobz Wholemeal Pita | 10.6 g protein + 4.9 g fibre per serve (one pita)
- Cottage Cheese Wrap [Gluten free] – you might have seen this one flooding your Instagram or TikTok feed! | 20 g protein (one wrap)
This recipe makes two wraps:
- Add one cup of cottage cheese, one egg, and your preferred seasonings (we love a little salt, pepper and dried Italian-style herbs) to a blender, and blend until smooth and well-combined.
- Pour the mixture onto a lined baking tray, and spread into a rectangular shape (take care not to make it too thin!)
- Bake in a moderate oven for 40 minutes, or until golden and slightly crisp around the edges.
- Once cooled, cut into two pieces and fill with your preferred ingredients.
Yoghurt
Aim for >10 g protein per 100g.
Instead of regular Greek-style or natural yoghurt, which contains approximately 5 g protein per 100 g, try a higher-protein variety such as:
- Chobani Fit Natural Greek Yoghurt | 10.1 g protein per 100 g
- Yo-Pro High Protein Plain Yoghurt | 10.6 g protein per 100 g
- Siggi’s Natural Yoghurt | 10.1 g protein per 100 g
Milk alternatives
Aim for >8 g protein per serve (250 mL).
Instead of almond or coconut milk, which generally contain 1.2 g and 0.5 g protein per 250 mL, respectively, try a higher-protein milk such as:
- Soy milk | 9.5 g protein per 250 mL
- Cow’s milk (of course, this is not a plant-based option, but it is a wonderful source of protein and calcium if you tolerate and enjoy it!) | 8.5 g protein per 250 mL
If you’re opting for a plant-based milk alternative, it’s also important to choose a variety with added calcium!
Pasta, noodles and rice
Aim for >10 g protein per 100g.
Instead of wheat pasta, which generally contains 5.3 g protein and 2.2 g fibre per 100g, try:
- Pulse pasta varieties, e.g. San Remo Pulse Pasta Red Lentil Spirals | 23.0 g protein + 6.0 g fibre per 100 g
- Edamame spaghetti, e.g. Slendier Gluten Free Edamame Bean Organic Spaghetti | 13.8 g protein + 7.5 g fibre per 100 g
- Quinoa | 12.9 g protein + 12.0 g fibre per 100 g
Pasta varieties made from legumes are also naturally gluten-free, which we love for those of us who are Coeliac, or gluten intolerant!
Crackers
Aim for >10 g protein per 100g.
Instead of plain wheat or rice crackers, which contain negligible protein and fibre per serving, try:
- Seeded crackers, e.g. Olina’s Simply Seed Crackers | 4.3g protein + 3.5g fibre per serving (20g)
- Wholegrain crispbreads, for example:
- Ryvita Crispbread Multigrain | 5.4 g protein + 7.2 g fibre per serving (~2 crispbreads)
- Arnott’s Vita-Weat 9 Grain Crispbreads | 2.8 g protein + 3.2 g fibre per serving (~4 crispbreads)
Serve these with additional sources of protein and fibre, such as goat cheese, cherry tomatoes and fresh basil, or cottage cheese, sliced cucumber and fresh dill, to build a satiating snack for sustained energy.
Spreads
Aim for ~10-20+ g protein per 100g.
Instead of butter, which contains negligible protein, try:
- Tahini | 4.1 g protein per tablespoon
- Nut butter (e.g. almond butter) | 3.2 g protein per tablespoon
- Higher-protein hummus, e.g. Tahini Neri Protein Plus Classic Hummus Dip | 1.7 g protein per tablespoon
These higher protein alternatives are also wonderful sources of healthy fats. As an added bonus, tahini is also a rich source of calcium!
Written by Caitlin Branch, Student Clinical Nutritionist and Ellie Thompson, Accredited Practising Dietitian.
