Protein is essential for muscle repair, metabolism, and overall health, but many people struggle to get enough in their daily diet. If you're looking for simple ways to increase your protein intake without drastic changes, here are three easy and delicious strategies to try!

1. Start Your Day with a Protein-Packed Breakfast

Mornings set the tone for the rest of your day, so why not kick things off with a high-protein breakfast? Instead of sugary cereals or plain toast, opt for:

• Eggs – Scramble, poach, or make an omelet with veggies.
• Greek Yogurt – Pair it with nuts, seeds, and berries for a tasty and filling meal.
• Toast toppings - Nut butters, DJK fruit spread (chia seeds included), cream cheese, or baked beans. 
• Chia Seed Pudding – Blend a scoop of protein powder with almond milk, a banana, and peanut butter for a quick and nutritious start.
• High Protein Muffin - make a batch on the weekend to pull out and go!
  
  See my High Protein Breakie guide for 20 High-Protein recipes to help!
  
  
  

2. Upgrade Your Snacks

Instead of reaching for chips or candy, choose protein-rich snacks to keep you energized throughout the day. Some great options include:

• Nuts & Seeds – Almonds, walnuts, and chia seeds are packed with protein and healthy fats.
• Cottage Cheese – A great source of protein that pairs well with fruit or a drizzle of honey.
• Hummus & Veggies – Chickpeas are full of protein, and dipping sliced bell peppers or cucumbers makes for a satisfying snack.

3. Make Simple Protein Swaps at Meals

You don’t need to overhaul your diet to get more protein—just make small swaps! Try these easy changes:

• Use Quinoa Instead of Rice – Quinoa has more protein and fiber than white rice.
• Add Beans or Lentils to Soups & Salads – They’re budget-friendly and boost protein intake effortlessly.
• Swap Regular Pasta for Chickpea or Lentil Pasta – These options are higher in protein and fiber than traditional pasta, making them a nutritious and filling alternative.

Final Thoughts

Getting enough protein doesn’t have to be complicated. By making small adjustments—like upgrading your breakfast, choosing high-protein snacks, and making smart swaps—you can easily increase your protein goals and support your metabolism throughout the day.

What’s your favorite way to add protein to your diet? Let me know in the comments!

Upcoming Event

Caz and I are also hosting a virtual event on the 13th of March called 'Bods 'n' Banter' which is a great place to get some inspo, expert help and talk all things food, fitness, hormones and much more - $15 from your living room!

xxx Dr Julie