How to get enough protein in your diet

Protein is an essential nutrient that we need in abundance for muscle building, hormone regulation, tissue repair and much more. Although most of us should eat enough protein if we follow a healthy balanced diet, it’s easy to fall short of our requirements. Some of us struggle to get enough protein in our diet, especially if you follow a plant-based diet, follow an intense exercise routine or have a busy lifestyle. To make sure you’re getting enough protein to support your health goals, here are some practical tips and ideas you can incorporate into your lifestyle.

Understand your individual requirements

First things first, how much protein do we actually need? This varies depending on individual requirements, such as age, weight, activity levels and health goals. The recommended daily intake is set at 0.75g/kg of bodyweight per day, which is what a healthy, normal individual typically needs to meet as a minimum. For example, if you are 65 kg, you would need to eat around 50g of protein per day. As guidance, 1 egg contains 6g of protein, 10g in ½ a cup of tofu, or 100g of chicken breast contains 24g of protein. If you follow intense exercise routines involving heavy weights and endurance, your daily protein requirements can increase to 1.4-2g/kg per day.

Include protein in each meal

Make sure you include a portion of protein in every meal you have to maximise your intake throughout the day. Include eggs, Greek yoghurt, dairy, nuts, seeds, legumes, fish, lean meats, tofu and tempeh within your meals for great sources of protein. Aim for 15-30g of protein per

meal. If you struggle to finish your meal, eat your protein and veg before your starchy carbs.

Incorporate protein-rich snacks

Opt for protein-rich snacks to help keep hunger at bay and maintain energy levels between meals. Nuts, seeds, eggs, edamame, yoghurt and cheese are great protein-dense foods that can be added in your day in between meals. Pair fruits or vegetables with nut butter, Greek

yogurt, cottage cheese, or hummus for a satisfying and nutritious snack that is high in protein.

Consider supplementing with a protein powder

If you’re still not hitting your protein requirements, consider supplementing your diet with a high quality protein powder. Opt for whey protein - brown rice protein as a vegan alternative - as they offer the most complete profile of amino acids. In particular, both protein powders are high in

leucine - an important amino acid for muscle protein production. You can add your protein powder to your morning oats, shakes, smoothies and more. There are many recipes on the app that call for protein powder which you can use as inspiration.

Worry less about timing

Lots of research shows that timing your protein intake doesn’t matter for most individuals. Instead, focus on the quantity and quality of protein you are getting in your diet. If you are struggling to eat 20g of protein in a meal, split it up into manageable smaller meals, or have a protein-rich snack before bed for an added boost.

By adding protein to your meals and snacks and including a high quality protein powder, you can easily hit your daily protein requirements. Remember, every little bite you eat counts - make sure every snack and meal is rich in high quality protein sources to support your daily requirements and health goals.

Here are just some of our high protein recipes in the WeGLOW app right now:

- Protein-packed berry smoothie

- High protein caramel tahini bites

- Black bean protein salad

- Frozen protein pancake meal prep

- Crispy beef protein bowl

P- rotein cookie dough
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Download the WeGLOW app for access to hundreds of delicious, nutritous and wholesome recipes that will fill your stomach and help to fulfill your fitness goals!

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