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Five Ways To Eat More Protein (without Eating More Meat)

Five Ways to Eat More Protein (without eating more meat)

Whether you’re looking to give up meat altogether, or just add more protein into what might be a carbohydrate-heavy diet, it can be difficult to know how to add sources without resorting to increasing your intake of dairy products and eggs. However, it’s not as hard as it might seem; with a few interesting swaps and additions to your meals, you can achieve a more balanced diet very easily. Here are five healthy tips for you to try.

1
Beans and Pulses – not only are pulses a great choice if you’re on a budget, they’re also a healthy natural source of fibre and iron. Beans have also been proven to help lower your cholesterol levels, and they also count towards your five portions of vegetables or fruit a day. Tinned pulses are a quick way to add ready-soaked beans to a soup or stew, although make sure that they don’t have any extra salt added. Try – adding lentils instead of minced beef to pasta sauces and chillis.

2
Switch to soya – the champion amongst beans and pulses, soya is a complete protein in its own right. If you don’t want to increase your dairy intake, or you’re looking to cut down anyway, swap soya milk for cow’s milk. As little as 25g of soya protein a day can also help to lower your cholesterol levels – that’s just a one-pot serving of soya yoghurt.

3
Get baking – wholegrain breads will up your protein levels, but to really make a difference, experiment with a bean flour. Chickpea flour (also known as gram flour, or Garbanzo flour, works spectacularly well for breads, flatbreads, pancakes, and strong-tasting cakes, such as chocolate or ginger. As far as gluten-free flours go, chickpea flour is very easy to work with, and has a creamy, nutty flavour.

4
Get the snacks in – if you’re a habitual snacker, that’s the ideal way to up your protein intake without noticing. Nuts are a great start (go for plain rather than salted or sweetened where you can), but don’t forget ready-made protein snacks for on the go. Add flaked almonds or cashew nuts to curries or stir fries to up protein content.

5
Too busy for breakfast? – a protein shake is the ideal solution for breakfast on the go. Not only do you get a nutritious start to the day, you’re already ahead of the game on adding extra protein to your diet.

However, it is a good idea to stay within healthy guidelines when increasing your intake of any food group. Although extra protein can help us to feel fuller for longer (and therefore help with weight loss), and also helps heal muscle after exercise, it’s a good idea to stick to non-animal sources, as the extra saturated fat can cause problems of its own. If you’re keen to learn more about nutrition, it’s worth doing your research and working out the healthiest diet for you, your level of activity, and your needs.

Get more tips for a healthy body and mind at Code Health's Community.

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