Our favourite protein sources
When you’re shopping, it helps to stock a mix of protein sources to give you plenty of flexibility throughout the week.
In the fridge/freezer
Greek or Icelandic yoghurt ~5–10g per 100g, plus probiotics for gut health.Fish like salmon, mackerel and sardines. They provide around 20–28g of protein per 100g, plus omega-3 fatty acids.Frozen edamame ~12g per 100g, plus fibre and isoflavones that support heart health.Lean meats (if you eat them), like chicken, turkey and sometimes beef. A good source of high-quality protein, best enjoyed in smaller portions with plenty of plants.
In the pantry
Jarred/tinned beans and lentils ~7–10g of protein per 100g, plus fibre and polyphenols that support the gut and help lower cholesterol.Eggs ~6–7g of protein each, plus nutrients like B12. One a day or 7 a week is fine for most people as part of a balanced diet.Nut butters and tahini ~3–5g of protein per tablespoon, with healthy fats, iron and calcium.Seeds ~5–9g per handful. Hemp, pumpkin, sunflower and flax are top picks.Nuts ~5–7g per handful, along with vitamin E and magnesium.Nutritional yeast ~4g of protein per tablespoon.Cacao powder ~5–7g of protein per 25g, plus flavanols with anti-oxidative and anti-inflammatory properties.Whole grains ~2–4g per 100g. Quinoa, barley, teff and brown rice are great to build your base.
The Healthy High-Protein thought process
Any meal can be turned into a high-protein meal with a few tweaks. Think:
What’s your protein anchor? Start with a high-protein food that gives you 15 to 20g like tofu, fish, tempeh or chicken. If there’s no clear protein on the plate, add one.Bean it out. Next, layer in plant protein. Adding a handful of beans, lentils or edamame to most meals is one of the simplest ways to increase both protein and fibre.Use whole grains. Swap plain pasta or white rice for quinoa or barley. It adds to the count and keeps you fuller for longer.Top everything. Add seeds, nuts, tahini or nutritional yeast to finish the meal. It takes 3 seconds and adds 5g or more of protein, along with omega-3s, magnesium and fibre.
It all adds up!
Trust the process. It might not feel as obvious as a big portion of meat or a protein shake, but it works. For example:
Avocado toast → Add a boiled egg, mashed edamame, hemp seeds and a drizzle of tahini.Pasta with tomato sauce → Stir in red lentils, crumbled tofu and finish with grated parmesan or nutritional yeast.Vegetable soup → Blend in white beans or red lentils, then top with crispy tempeh and pumpkin seeds.Chicken and rice → Add puy lentils, crushed nuts and a tahini or yoghurt dressing.
Each one gets you past 30g, with the fibre, polyphenols and healthy fats that support your gut and reduce inflammation. Healthy High Protein!