Let’s talk about protein. It’s one of the three main macronutrients our bodies need to function properly. Beyond building muscle, protein provides energy, helps heal wounds, and transports nutrients and molecules throughout the body. To make sure you're hitting your daily recommended amount, here are some easy ways to fit more into your diet.

How much protein should you eat per day?

Research shows that higher-protein meals can keep you fuller longer and help manage your appetite better than lower-protein options.

For a sedentary or inactive individual, the recommended daily protein intake is approximately 50 grams, translating to about  0.8 grams of protein per kilogram of body weight per day. However, if you’re more active, you’ll likely need more protein. The International Society of Sports Nutrition (ISSN) recommends that athletes need more protein than the average person, suggesting an intake of 1.4 to 2.0 grams per kilogram of body weight per day.

To put this into perspective, if an athlete weighs 75 kg, they should aim to eat between 105 and 150 grams of protein daily. The exact amount of protein needed can vary based on factors such as training type, duration, and exercise volume.

The good news is that most people do actually get enough protein for their needs. However, if you’re looking to boost your intake - especially if you’re active or managing hunger - you can easily incorporate more protein into your diet without spending too much time in the kitchen or breaking the bank. These 7 easy tips will help you get started.

Start your day with a protein-packed breakfast 

Why: While traditional breakfasts like toast and cereal are convenient, they often lack protein. Switching to high-protein options can significantly boost your protein intake before 9 a.m. and keep you going throughout the morning.

Inspiration: Try scrambled eggs or tofu on toast, Greek yoghurt with fresh berries and homemade granola, banana pancakes with peanut butter, or even Huel Ready to drink.

Add high-protein toppings to your meals

Why: Regardless of what you’re serving for lunch or dinner, sprinkling a few teaspoons of seeds or nuts on your meal is an easy way to increase the protein content with minimal effort. 

Inspiration: Add nutritional yeast, pumpkin seeds, chia seeds, sesame seeds, peanuts, almonds, or edamame beans.

Choose high-protein snacks

Why: Opting for protein-packed snacks can help you feel fuller between meals, especially if you’ve been used to reaching for sugary options.

Inspiration: Try hard-boiled eggs, carrot sticks and hummus, a handful of edamame beans, a homemade trail mix, or a high-protein bar such as Huel Complete Nutrition Bar.

Eat more legumes

Why: Legumes, such as beans, peas, and lentils are excellent sources of protein and fibre. They also provide fats, carbohydrates, and essential minerals making them a nutritious and versatile addition to your meals.

Inspiration: Try adding lentils to soups, making homemade hummus, roasting chickpeas for a mid-afternoon snack, tossing beans into salads, or replacing half of your mince dish with beans.

Make simple swaps 

Why: You don’t need to completely revamp your diet to increase your protein intake—often, making a few simple swaps can make a big difference and are easier to maintain over time.

Inspiration: Swap regular milk for soy milk, choose Greek yoghurt over regular yoghurt, replace white bread with wholegrain, replace white rice with quinoa, and use cottage over soft cheese.

Batch cook protein-rich meals

Why: Batch cooking saves time and ensures you have nutritious, protein-rich options readily available. This approach helps maintain a consistent protein intake and can save you money!

Inspiration: Prepare large batches of meals such as bean chilli, lentil soup, egg muffins, lentil bolognese, chicken and chickpea curry. Freeze the leftovers for a later date.

Use protein supplements if needed

Why: On busy days, protein supplements like protein powder offer a quick and convenient way to boost your protein intake, especially after a workout or when you’re on the go. 

Inspiration: Give Huel Complete Protein a try! You can also add protein powder to smoothies, overnight oats, and pancakes for a quick boost of protein.  

Words: Jess Stansfield RNutr, Huel Nutrition Team