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Looking to up your protein intake? Then it s time to focus on what you re putting on your plate. Eating an adequate amount of protein-rich foods can help with everything from satiety to blood sugar management, mood control to muscle growth (and repair), and healthy hormones, too. “Our body is made up of proteins, and it’s especially important to consume adequate amounts, especially as we age,” surgeon Dr David Luu confirms.
Rhian Stephenson, nutritionist and founder of Artah, previously told Vogue that she suggests aiming for 1.2g of protein per kilogram to avoid protein deficiency. That being said, starting at 0.75g and working your way up is a smart way to get there, too.
Foods with the highest protein content
“The best proteins—taking into account their composition and digestibility—would be those from animal sources,” says nutritionist Laura Parada. “But,” she cautions, “I advise eating a varied diet that includes proteins of all types, whether of animal or vegetable origin.” If you are vegetarian or vegan, we cover the best sources of protein (all animal-free) here.
- Eggs (about 13g of protein per 100g)
- Fish (between 18 and 25g of protein per 100g)
- Seafood (about 24g per 100g)
- Lean meats such as chicken (27g of protein per 100g)
- Red meats such as beef (22g per 100g)
- Dairy products such as milk, yogurt, or kefir (between 3 and 10g per 100g)
- Cheeses (depending on the cheese: cottage cheese about 11g and Parmesan cheese 33g per 100g)
While plant-based proteins are not bioavailable in the same way that animal proteins are, they do have myriad benefits. Not only are vegetarian and vegan sources of protein likely to be higher in fibre (crucial for digestive health and a flourishing gut microbiome), but they can also be combined to create a more well-rounded protein profile.
“The quality of a protein source can be determined by the amount of protein it contains per 100g, the amount of essential amino acids in that protein and its digestibility,” Parada explains. “Plant proteins—such as those in cereals, legumes and nuts—are usually of lower quality than animal proteins due to their lower amino acid content and ratio.”
Soy, though, is considered a “complete” protein, as it contains all necessary amino acids (the building blocks of protein cells) and is easy for most people to digest. Similarly, quinoa contains all the essential amino acids the body needs. Soybeans can have up to 50g of protein per 100g, while quinoa contains around 9g.
A 4-day protein-rich meal plan
Day 1
- Breakfast: two-egg omelette with cheese, bread and avocado.
- Lunch: legumes accompanied by animal protein or quinoa salad with tuna or salmon, chickpeas, tomato, avocado, and nuts.
- Dinner: pumpkin soup with pumpkin seeds and fish such as salmon or hake.
Day 2
- Breakfast: slice of seeded bread with boiled egg, avocado, and pumpkin seeds.
- Lunch: salad with greens, basmati rice, avocado, falafel, cucumber, tomatoes, red onion, olives, and hummus.
- Snack: Greek yogurt or kefir, banana, blueberries, and dark chocolate (over 75% cocoa).
- Dinner: chicken soup with leek, potato, celery, onion, and quinoa.
Day 3
- Breakfast: pancakes made with banana, protein powder, egg, and oatmeal served with unsweetened nut spread.
- Lunch: turkey or chicken skewers with bell pepper, onion, zucchini, and tomato served with basmati rice.
- Dinner: baked white fish with tomatoes, carrots, bell peppers, potatoes, and olive oil.
Day 4
- Breakfast: oatmeal prepared with oat flakes, pear compote, nuts, milk (or plant-based alternative), cinnamon, and chia or flax seeds.
- Lunch: lentils with potatoes, carrots, onion, garlic, bay leaf, tomato, bell pepper, and olive oil.
- Snack: protein shake made with Greek yoghurt, oat flakes, pure cocoa, ground almonds, and ice.
- Dinner: baked salmon with potatoes, cherry tomatoes, olive oil, salt, pepper, and coriander or lemon
Looking to up your protein intake? Then you need this list.
