Protein Boost: 9 Easy Ways to Amp Up Your Meals

Increasing the protein content of your meals doesn't have to be complicated. Whether you're aiming to meet fitness goals or simply looking for healthier alternatives, these easy-to-follow recipes and additions will add a protein punch to your daily diet. Let's dive into these delicious and protein-packed options!

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1. High Protein Caesar Dressing:
   • Per ¼ cup: 3g fat, 1.5g carbs, 9g protein
   • Ingredients: 100g Greek yoghurt, 4 anchovies, 2 garlic cloves, juice of a lemon, 1-2 tsp Dijon mustard, 2 tbsp grated parmesan, black pepper.
   • Blend for a creamy, protein-rich dressing.
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2. Silken Tofu Ranch:
   • Per ¼ cup: 2.8g fat, 0.8g carbs, 2.8g protein
   • Ingredients: 300g silken tofu, 2 tbsp water, 1 tbsp olive oil, 2 garlic cloves/2 tsp garlic powder, 1 tsp salt, 1.5 tbsp vinegar, 1 tbsp nutritional yeast, ½ cup fresh soft herbs.
   • Blend for a tofu-based ranch dressing that's low in carbs and high in protein.
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3. Egg Wraps:
   • Per wrap: 12g protein
   • Ingredients: 2 eggs, large handful of spinach.
   • Blend, cook, and fill with your choice of ingredients for a protein-packed wrap.
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4. Tinned Fish:
   • Opt for wild salmon, mackerel, sardines, and sprats for around 20g of protein per serving.
   • Mix in a spoon of yoghurt for an extra protein boost.
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5. Protein Yoghurt:
   • Per serving using 0% fat yoghurt: 1g fat, 5g carbs, 31g protein
   • Ingredients: 150g yoghurt, 20g protein powder.
   • Mix until thickened and smooth, adding flavour with extras like cacao powder or cinnamon.
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6. Protein Cookie Dough:
   • Per ¼ cup serving: 7g fat, 14g carbs, 8g protein
   • Ingredients: 450g cottage cheese, 1 tsp vanilla, ½ cup protein powder, ½ cup coconut flour, pinch salt, 2 tbsp cacao nibs (or walnut pieces).
   • Blend cottage cheese and vanilla, stir in other ingredients for a fibre-rich treat.
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7. Organic Egg Whites:
   • Per ½ cup: 10g protein.
   • Pantry-stable and versatile, use as an addition to other recipes or as a binder.
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8. Biltong:
   • Per 100g: 9.2g fat, 2g carbs, 62g protein.
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9. Grass-Fed Beef Bars:
   • Per bar: 2.5g fat, 2.5g carb, 20g protein.
   • Slice and crisp under a grill for a crunchy topping on soups or salads.
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Enhancing your meals with protein doesn't have to be a challenge. Incorporate these simple and tasty options into your daily menu, and enjoy the benefits of a protein-rich diet. Whether you're a fitness enthusiast or just looking to make healthier choices, these recipes have you covered.

Phoebe x