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Foods to boost your protein intake

Protein is an important macronutrient in the human diet. It’s an essential source of amino acids which the body cannot make but are vital for health.

Protein serves the following functions:

  • Essential for cell growth repair and maintenance
  • Plays an important role in muscle contraction, immune protection and the transmission of nerve impulses
  • A source of energy
  • Manufacture of enzymes, hormones, neurotransmitters and antibodies
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FunctionsProtein is an important macronutrient in the human diet. It’s an essential source of amino acids which the body cannot make but are vital for health.

Protein serves the following functions:

  • Essential for cell growth repair and maintenance
  • Plays an important role in muscle contraction, immune protection and the transmission of nerve impulses
  • A source of energy
  • Manufacture of enzymes, hormones, neurotransmitters and antibodies
DeficiencySymptoms of low protein are:

  • Fatigue
  • Insulin resistance
  • Hair loss
  • Loss of hair colour
  • Loss of muscle mass
  • Low body temperature
  • Hormone irregularities
SourcesGood food sources of protein:

  • Turkey breast
  • Chicken breast
  • Pork fillet
  • Salmon
  • Tuna steak
  • Prawns
  • Almonds
  • Eggs
  • Low-fat cottage cheese
  • Semi-skimmed milk
  • Lentils
  • Beans
  • Chickpeas
  • Baked beans
  • Peas
  • Almonds
  • Peanuts
  • Seeds
  • Tofu
  • Quinoa
Meal IdeasBreakfast:

Eggs – scrambled, poached, boiled

Porridge or sugar-free muesli sprinkled with nuts and seeds with semi-skimmed, coconut or almond milk

Live natural yoghurt with berries

Lunch:

Baked Beans on toast

Sandwich or pita with chicken, salmon or egg and salad

Salad – Nicoise, Greek, mackerel

Soup (with lentils/chickpeas) and wholemeal roll

Mixed bean salad with protein and green salad

Dinner:

Fish, chicken with vegetables and brown rice or quinoa

Omelette and green salad

Snacks:

Fruit smoothie (if no milk add protein powder)

Oat cakes with humous, cottage cheese

Fruit with some nuts or seeds or natural yoghurt

Learn more about nutrition in my best-selling book ‘How to Prevent Burnout’ and my latest book, Life Force. The revolutionary 7-step plan for optimum energy’.

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