5 Super Protein Food Sources

Protein is an essential nutrient that we all need to have strong skin, hair, nails and muscle. It’s particularly important for those that are active as protein in our muscles is broken down during exercise and needs to be replaced. But where can we get protein from? Here’s a list of our favourite sources!

M_Id_450397_Turkey_meatTurkey – it’s not just for Christmas! With a whopping 30g of protein per 100g. Turkey is one of the best sources of protein and is very versatile.

Fish – a great protein source at over 25g of protein per 100g. Our favourites are salmon which included heart healthy omegas as well as tuna and tilapia which are very lean protein sources.

Baked salmon with fresh asparagus and vegetables served with risotto. Shallow dof

Greek Yoghurt – ensure you choose the authentic Greek yoghurt over ‘Greek Style’ as this packs over 10g protein into every 100g with only 4g carbs! Opt for the 0% fat option if you are watching your calorie intake.

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Quinoa – not only a great source of low GI carbohydrate, this super grain provides a healthy dose of protein too! 100g of uncooked quiona yields 14g of protein – worth considering especially if you are a vegetarian!Quinoa_2732026b

Eggs – healthy and versatile, egg white & whole egg are a great source of protein and should have their place in any high protein diet whatever your goal.

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It’s important to remember that variety really is the spice of life, and to get the most out of your food you should choose lots of different varieties of not only protein but fruit, vegetables and grains. We’ve put together a quick meal plan which shows you just how easy it is to include a variety of protein sources in your diet.

Meal 1 – scrambled eggs on wholemeal toast served with grilled tomatoes.
Meal 2 – 2 oatcakes topped with no added sugar peanut butter and 1 protein shake.
Meal 3 – 1 grilled turkey breast served with 80g (dry weight) barley and roasted vegetables.
Meal 4 – Smoothie made with 1 scoop protein powder, 1 banana, handful of strawberries and and 50g oats.
Meal 5 – oven baked salmon fillet on a bed of 80g (dry weight) quiona served with a large mixed salad with balsamic dressing.
Meal 6 – 170g Greek yoghurt topped with 1 teaspoon agarve syrup and cinnamon.


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