\u201cIt\u2019s less complicated than you might think,\u201d Jordan says. \u201cThe aim is progress over perfection. Once you start paying attention to your protein and build the habit, you\u2019ll feel the difference quickly.\u201d<\/p>\n
To hit 100 grams of protein, she suggests a typical day could look like this:<\/p>\n
Breakfast: 200g Greek yogurt with 40g of a nutritional supplement powder, berries and tsp butter (optional) ~38g
Lunch: Chicken breast with 100g quinoa and roast veg tray bake ~32g
Dinner: Lentil and chickpea curry with 150g cooked lentils + 100g cooked chickpeas, served with 100g cooked brown rice and a dollop of Greek yogurt ~30g protein<\/p>\n
\u201cIt\u2019s easier when you break it down across meals,\u201d Rail says. \u201cOne simple way is to build meals around your protein source, then add carbs and fats around it. This keeps portions clear and cuts down on decision fatigue,\u201d he says. \u201cIf appetite is low, liquids help: shakes, soups, or blended meals make it easier to increase intake without feeling overstuffed.\u201d<\/p>\n
I don\u2019t eat meat. What should I do?<\/p>\n
Vegan or veggie? The good news is it\u2019s easier than ever to hit your protein goals. Yes, adding beans and legumes is a great way to pad out every meal, but you can also keep it interesting with high protein, \u2018fake meat\u2019 options like seitan.<\/p>\n
While not as high in protein as the real thing, often these fake meats can help provide a satisfying texture close to actual meat. You might also consider adding blended tofu or lentils to your curry and pasta sauces as an invisible way of upping the protein punch of your meals.<\/p>\n
Finally, high protein, vegan yogurts loaded with nuts and even some vegan peanut butter is a great way to ensure you\u2019re eating well.<\/p>\n
What else can I do?<\/p>\n
Still struggling to hit your protein macro? Richardson has some advice:<\/p>\n
Don\u2019t back-load your protein
\u201cA typical pattern of eating within many Western diets is to \u2018backload\u2019 protein, which refers to consuming most protein within the evening meal and far less protein within carbohydrate-dominated breakfast and lunch,\u201d he says. \u201cIt\u2019s more beneficial to include meaningful doses of protein within each meal.\u201d<\/p>\n
Eat protein first
\u201cAvoid filling up on starchy carbohydrates like bread, pasta, and rice at the beginning of a meal, and go for the protein first instead,\u201d he advises. \u201cThis can help you prioritize the protein intake without feeling over-full.\u201d<\/p>\n
Snack smart
\u201cMost snack foods are high in carbohydrates, or fat, and low in protein. Biltong, jerky and boiled eggs are your friends.\u201d<\/p>\n
A protein shake within your \u2018fasting\u2019 window<\/p>\n