I totally understand that some days it is a real struggle to hit those protein levels! Whether you’re busy, on the go, or just don’t feel like spending hours in the kitchen, it can be tough to get enough protein into your day.
And if you’re someone like me who’s constantly juggling life, family, work and all the rest and just doesn’t have the time or energy to cook protein-packed meals three times a day, trust me, I get it.
For women aged 19-50, the Australian guidelines suggest about 0.75g of protein per kilogram of body weight, but in reality, most of us need much more than that – especially if we’re active or have specific health goals. Ideally, many women should aim for around 100g of protein a day to support muscle growth and repair.
Getting all that protein can feel like a challenge, but with a few simple tips and tricks, it doesn’t have to be overwhelming. Here’s how you can easily boost your protein intake without turning every meal into a full-on cooking session:
1. Use Protein Supplements
Protein supplements don’t have to be intimidating! Sure, the supplement world can be a bit overwhelming, but a protein shake can be a game-changer for those days when you’re just too busy to prep a meal. Whether it’s adding a scoop of protein to your morning smoothie or oats or grabbing a protein shake after your workout, it’s an easy way to get that extra protein without the hassle of cooking.
2. Start with Protein at Every Meal
The key to making your meals more balanced and getting in more protein is to prioritise protein first. Start with a protein source and build your meals around it – it’ll make it easier to hit your protein goals without stressing about it. Ideally, try to include protein in all your main meals and snacks. By breaking it down into smaller, achievable goals throughout the day, getting your recommended amount of protein won’t feel like such a heavy task.
3. Meal Prep
Life is busy, and sometimes you don’t have time to cook a full meal. This is where planning and prepping come in handy. Whether it’s prepping your meals for the week ahead or just making sure you’ve got easy protein options on hand, a little preparation goes a long way. Stock up on Oh So Amazing Plant Protein, keep cans of beans in the cupboard, or prep your go-to proteins like chicken or beef to grab when you need them. When you plan ahead, protein doesn’t feel like such a big hurdle.
4. Add, Don’t Replace
One of the easiest ways to increase your protein intake is to add protein-rich foods to your meals, rather than feeling like you have to replace everything you love. For example, throw some cottage cheese on your avocado toast, or add beans or lentils to your favorite curry. You could even sprinkle chia or hemp seeds on top of your smoothie or smoothie bowl for a little extra boost. By adding these protein-packed extras, you’ll feel fuller and more satisfied after meals, which can also help regulate your portion sizes without feeling like you’re missing out on anything.
5. Swap for Higher Protein Options
Little swaps throughout the day can add up to a lot more protein! It could be as simple as choosing Greek yoghurt instead of regular yoghurt, or switching almond milk for cow’s milk. Even swapping chicken thighs for chicken breasts can make a difference. While these swaps might seem small, they can add significant amounts of protein over time. Just a heads-up: always check the nutrition label, especially when you see “high-protein” claims. Sometimes, the difference isn’t as big as it seems – and you might be paying a premium for not much extra protein.
Getting enough protein doesn’t have to be complicated or overwhelming. With a little planning and a few simple changes, you can make protein a regular part of your day, helping you feel energized, full, and on track with your health goals.