Tips for Building a High-Protein Diet into Your Routine
Whether you’re looking to build muscle, lose fat, or simply support a healthy lifestyle, incorporating more protein into your diet is a fantastic strategy.
Protein plays a vital role in maintaining muscle mass, supporting immune function, and keeping you feeling full longer.
Regardless of our activity levels we should all have at least one gram of protein per lb of bodyweight every day. Another option for calculating your protein requirement is one gram per cm of height.
If you want to speed up the rate at which you lean out you could increase your daily protein amount to 1.2/1.3 grams per lb of bodyweight or cm of height.
I personally use 1.15-1.2g per day as I have a very large appetite and used to suffer with constant cravings before increasing my protein.
Here’s a guide with practical tips to help you build a high-protein diet that’s sustainable and enjoyable.
1. Start Your Day with Protein
Breakfast often ends up being carb-heavy, which can lead to mid-morning hunger pangs. A protein-rich breakfast will keep you satisfied longer and stabilise your energy levels.
A good target is to ensure that you have 40-60 grams of protein at breakfast.
- Egg-based dishes: Scrambled eggs, omelets, or boiled eggs.
- Greek yogurt or cottage cheese: Both are excellent sources of protein. Add nuts, seeds, or fruit for extra flavour and nutrients.
- Protein smoothies: Blend protein powder with almond milk, spinach, and berries for a quick, nutrient-dense start to your day.
This is what I do; overnight oats with almond milk, a scoop of protein, blueberries and natural peanut butter.
2. Incorporate Protein into Every Meal
Aim to have a source of protein in each of your meals. This ensures you’re meeting your protein needs consistently throughout the day.
- Lean meats: Chicken, turkey, and lean cuts of beef or pork are great choices.
- Fish and seafood: Salmon, tuna, shrimp, and mackerel are not only high in protein but also packed with healthy fats like omega-3s.
- Plant-based options: If you’re vegetarian or vegan, tofu and tempeh and seitan are fantastic alternatives.
3. Choose Protein Snacks
Swap out carb-heavy snacks for high-protein alternatives to keep your metabolism engaged between meals.
Protein snacks not only stave off hunger but also help you avoid unhealthy junk food cravings.
- Hard-boiled eggs: Easy to prepare in batches and store in the fridge.
- Jerky: Beef, turkey, or even plant-based jerky can provide a protein-packed snack on the go.
- Protein bars: Look for ones with minimal added sugar and at least 20g of protein (or more!) per serving. I also try to keep the total calories below 200 cals.
- Pre-made protein drinks: Drinks like Fairlife and premium protein are getting very popular and for good reason! They taste great and have 20-30g of protein while being under 200 cals. Making a protein shake will given you just as much protein with less calories and is cheaper; however the great taste and sheer convenience of the pre-made shakes make them a great idea!
- Nuts and seeds: Almonds, pumpkin seeds, or peanuts are portable and high in protein. A slight cautionary note here; nuts and seeds are very calorie dense so are best used by leaner people rather than those looking to lean out.
4. Use Protein Supplements When Necessary
If you’re struggling to meet your daily protein needs through food alone, supplements can be a convenient option.
- Whey protein: Ideal for post-workout recovery, it’s quickly absorbed by the body. It mixes easily with water or milk for a quick shake.
- Plant-based protein powders: Options like pea, hemp, or rice protein work well for those avoiding animal products. You can add these to smoothies, oatmeal, or even baking recipes.
- whether you use whey protein or a plant-based option using two or three scoops is a great way of boosting your total protein!
5. Meal Prep for Success
Preparing meals ahead of time ensures you’re always ready with a high-protein option, even on busy days. Meal prepping can also help with portion control and save money.
- Batch cook: Grill a large batch of chicken, salmon, or tofu at the start of the week.
- Portion out meals: Include a protein source, complex carbs (like quinoa or sweet potatoes), and veggies in each container. I have veggie buckets as a snack nearly every day!
- Freeze extras: If you have leftover cooked protein, freeze it in portions to use later in the week or month.
6. Track Your Protein Intake
It’s easy to underestimate how much protein you’re consuming. Using an app like MyFitnessPal can help you monitor your daily intake and ensure you’re hitting your protein goals.
For most people, aiming for 1 gram of protein per pound of body weight (or height in cm) is a good target.
If your goals are to lean out faster then increasing to up to about 1.3 grams per pound of body wight (or height in cm) will vastly speed up the process!
7. Balance Your Macronutrients
While focusing on protein is important, don’t forget about the other macronutrients: fats and carbs.
A balanced meal that includes healthy fats (like avocados, olive oil, and nuts) and complex carbohydrates (like potatoes, sweet potatoes, rice, and vegetables) will ensure you’re getting all the nutrients your body needs.
9. Listen to Your Body
Lastly, pay attention to how your body feels.
If you’re constantly bloated, tired, or uncomfortable, you might need to adjust your protein sources or portion sizes.
Everyone’s body responds differently, so find a balance that works for you.
Conclusion
Building a high-protein diet into your routine doesn’t have to be complicated.
By making small, sustainable changes—like starting your day with protein, planning your meals, and incorporating high-protein snacks—you’ll be well on your way to meeting your health and fitness goals.
Whether you’re a seasoned athlete or just getting started on your fitness journey, prioritising protein is a key step toward success.
Remember, consistency is key!
