How can I hit my protein goal?
Lean protein sources are the most efficient way to increase intake without adding unnecessary calories. This is where the focus should be.
Here are a few examples of lean protein sources that help support progress toward a balanced calorie target.
- Skinless chicken and turkey breast - great as a snack or within a meal
- Lean beef
- White fish
- Prawns
- Low fat/fat free cottage cheese
- Low fat Greek yoghurt
- Skimmed milk
- Beans, peas and lentils
- Egg whites
What to eat to hit a protein goal:
How to easily build these foods into balanced meals or snacks:
- Pair lean meats with vegetables and potatoes.
- For Greek yoghurt, add seeds and fruit for extra fibre.
- Lentils, beans and peas can be added to soups, stir fry's or chillis.
- Cottage cheese goes great with potatoes or salads.
While lean protein sources are great, this doesn't mean avoiding the less-lean protein sources:
- Eggs
- Chicken leg/thigh
- Cheese
- Tofu
- Salmon and mackerel
- Nuts and seeds
'But Richie, I'm vegan...'
For anyone following a plant-based diet, it might take a little more planning - but there are still plenty of great options:
- Soy & Soya milk
- Nuts
- Dark green veg
- Tofu
- Peas
- Beans
- Seeds
- Whole meal pasta
- Lentils
- Oats
Can I use protein powder and bars?
To put it simply - yes.
It's best to get most protein via real food first. Protein powders come in handy when you're in need of an easy top-up of protein.
Whole foods contain additional nutrients that keep you fuller for longer. Powders, bars or supplements work best as a convenient backup, not the main source.
Looking for a good protein powder? Our Fat Cow Protein is a great choice. We have Chocolate, Banana, Vanilla, Strawberry and Vegan Millionaire Shortbread.
Takeaway
- Hitting a protein target is easier than most people expect.
- Protein increases fullness and reduces the urge to overeat.
- Experiment with different food and find out what works - give it time.
- Hitting protein targets on a vegan diet is possible. It just takes a bit more variety.
- Prioritise real food first - only then use protein powders/bars as a standby solution.
Next steps...
Ready to put this into action? Sign up to the Life Plan, learn how to track your food, hit macros and stay consistent.
Looking for fibre examples next? Check out this blog here.
