Use these simple swaps and additions to increase the amount of protein your body gets from your meals and snacks over a day.
Swap Ham for Salmon
A slice of ham gives your body 3.8g of protein compared to around 21g of protein in salmon per 100g. Ham is a processed meat and is not recommended as a regular component in your diet. Processed meat increases your risk of cancers like stomach cancer and should be enjoyed as a treat rather than a staple in your diet.
Swap White Rice for Quinoa
By swapping refined white rice for quinoa, you are gaining an extra 2g of protein per 100g. Quinoa also gives your body a complete protein source unlike white rice which is limited in the amino acid lysine. Lysine is an essential amino acid and is important in maintaining your muscle.
Swap Butter for Hummus
1/3rd of a cup of hummus will give your body around 4g of protein. In addition to this benefit, you are swapping a spread which is a saturated fat with one which is mostly heart healthy polyunsaturated and monounsaturated fat.
Choose Greek Yoghurt Over Regular Yoghurt
245 grams of low-fat Greek Yoghurt has 24g of protein compared to regular yoghurt with 13g. You are nearly doubling the amount of protein you give your body with this swap.
Add a scoop of Aus Natural Protein Grass-Fed Whey Protein
Whey protein is so versatile it can be added onto cereal, into overnight oats, into a smoothie or as an ingredient in protein balls or muffins. One scoop of Aus Natural Protein Organic Artisan Cocoa Whey Protein will add an extra 20g of complete protein to your meal or snack. A complete protein provides all the essential amino acids that your body needs to make a complete protein.
Add an Extra Egg
Each egg gives your body around 6.3g of protein. Why not try adding another to your toast at breakfast, in your salad or sandwich at lunch or simply as a snack?
If you do not have diabetes, high cholesterol, or heart disease up to 2 eggs including the yolk each day can be a part of an overall balanced diet. If you do have diabetes, high cholesterol or at risk of heart disease then up to 6 eggs including the yolk is recommended over a full week.
Select Wholegrain Over White Bread
Each slice of wholegrain bread can give your body around 4g of protein compared to 1.4g per slice of white bread.
Add Seeds and Nuts to Your Meal
Nuts are a great meat alternative to add more protein in your day. 30g or a small handful of nuts can give your body 3-6g of protein. 30g of seeds gives your body around 4-5g of protein. Why not try adding a handful of nuts and seeds to your salad, in your sauce or on top of your cereal.
Take home message: Try these easy food swaps and additions to your meals and snacks instead of adding a protein shake. You will be saving yourself money as well as giving your body more health benefits than a single protein powder could provide.
References:
