Increasing Protein, practically…
Not eating enough protein can have a large knock-on for your body. And it’s a fact we’re starting to hear more and more about.
Essentially, these are the keys things we care about that can happen:
Muscle Wastage – Particularly if you’re in a calorie deficit, as your body will likely bias breaking down muscle for energy (rather than fat), leading to a weaker physique and reduced strength.
Skinny Fat Appearance – Consequently, without enough protein, you may lose muscle while maintaining your body fat, resulting in a softer, less toned look.
Dulling your training effect - every gym session you will break down proteins -and without replacing them - you may end up under recovering and therefore slowing down the results you see in the gym.
Injury risk - likewise, without replacing these proteins, you may increase the likelihood of an injury.
Weaker Immune System – Protein is crucial for immune function. A deficiency can make you more prone to illness.
Increased Hunger & Cravings – Protein keeps you full. Without enough, you may experience constant hunger and snack more on unhealthy foods.
Sample High Protein Meal Ideas
Breakfast Ideas
Scrambled Eggs & Toast – Scramble 2-3 eggs, serve with whole-grain toast.
Greek Yogurt & Granola – Mix plain Greek yogurt with granola and honey.
Protein Smoothie – Blend protein powder, banana, peanut butter, and milk.
Cottage Cheese & Berries – Top cottage cheese with mixed berries and honey.
Overnight Oats – Combine oats, milk, protein powder, and chia seeds in a jar overnight.
Cereal using a Protein Shake w/ Milk
Lunch Ideas
Tuna or Chicken Wrap – Mix canned tuna or chicken with Greek yogurt/mayo, throw in some microwavable rice and wrap in a tortilla with lettuce.
Egg & Cheese Sandwich – Scramble eggs, add cheese, and serve in a whole-grain bun.
Deli Meat & Cheese Roll-Ups – Roll slices of turkey or ham around cheese sticks.
Canned Bean & Cheese Quesadilla – Mash canned beans, sprinkle cheese on a tortilla, fold, and heat.
Rice & Canned Salmon Bowl – Heat up rice, mix in canned salmon, and add soy sauce.
Snack Ideas
Hard-boiled eggs
Protein Bars/Yoghurts
Cottage cheese with fruit
String cheese / Pepperami Sticks
Peanut Butter with Apples
Greek Yogurt with honey
Hummus with carrot sticks
Nuts and Seeds (cautiously portioned)
Practical Tips to Hit Your Protein
Make sure every meal has a protein source.
Whether it’s eggs, yogurt, chicken, or beans—always think “Where’s my protein?”
Plan Aheah
Stock up on easy-to-make high-protein foods so you’re never caught without options.
Keep High Protein Snacks at the Ready
Having quick snacks like protein bars, nuts, or Greek yogurt on hand makes it easy to stay on track.
Use Simple Protein Boosters
Add protein powder to oats or smoothies. Use Greek yogurt instead of sour cream. Sprinkle cheese or nuts on meals.
How Much Is Enough?
The recommended daily intake varies depending on activity level, age, and goals. A rule of thumb would be:
Sedentary individuals: 0.8g per kg of body weight
Active individuals: 1.2-2.0g per kg of body weight
Peri/Menopausal Adults: 1.0-1.5g per kg of body weight
i.e.
If I’m a 35 year old, 75kg female, who strength trains x2-3 times per week - I should be aiming to fall within the window of 90-150g of Protein per day.
