Easy ways to help you have enough protein throughout your day

author

Joanna is a Nutrition & Regulatory Lead at Fonterra and holds a Masters of Dairy Science & Technology

Typically, we tend to eat the majority of our protein at our evening meal. However, we may actually get more bang for our buck by spreading our protein intake throughout the day. Including an adequate amount of protein (around 15-25g) at breakfast, lunch and dinner can not only help your body to use protein more effectively, but it may also help to keep you feeling satisfied. While adding more protein throughout your day may sound easy, thinking of creative and tasty ways to incorporate protein into meals that are often carbohydrate-dense can be hard. So here are a few high protein breakfast, lunch and snack suggestions to get you started!  

Typically, we tend to eat the majority of our protein at our evening meal. However, we may actually get more bang for our buck by spreading our protein intake throughout the day.

High protein meal ideas

Breakfast

Many breakfast foods, such as cereal and bread, tend to be carbohydrate-dense. While the body does need carbohydrates for energy, you can easily boost the protein content of a classic breakfast by including milk, cheese and yoghurt, legumes, eggs or nuts and seeds. This can be as easy as adding some Anchor Full Cream UHT Milk to a smoothie or to your bowl of cereal.

If you love toast, there are a number of different toppers, tweaks or additions that can help to ensure you are getting around 20g of protein in your morning meal. Picking a wholegrain toast will already give you a head start – 2 slices of wholegrain bread can provide around 8g protein alone!

  • Add 2 slices of Anchor Cheddar to your toast, along with a coffee made with Anchor Full Cream UHT Milk on the side
  • Spread 2 tablespoons of peanut butter to your toast and top with ½ a banana, and 4 tablespoons of chia seeds
  • Scramble 2 eggs with Anchor Full Cream UHT Milk and serve on buttered toast and a sprinkle of Anchor Shredded Cheddar

For a more gourmet option, take a look at our Breakfast recipes for more inspiration. We’ve got banana choc smoothie bowls or oaty protein pancakes to get you started!

Lunch

Liven up your lunchtime salad or sandwich by adding chickpeas, cheese, quinoa, nuts, seeds, fish, meat, yoghurt or egg. Have a look at the table below to get an idea as to how much protein they can add to a meal. Also check out the delicious recipes for some more inspiration

   Serve size                 
 Protein per serve    
 Almonds
 10 Almonds
 2.5 g
 Boiled eggs
 2 eggs
 13 g
 Cashew nuts
 10 nuts
 2.1 g
 Cheddar cheese
 34 g
 5.6 g
 Chicken breast
 1 breast, shredded
 33.4 g
 Chickpeas
 1 cup, cooked
 9 g
 Chia seeds
 2 Tablespoons
 1.5 g
 Quinoa
 1 cup cooked
 6 g
 Salmon
 1/2 cup
 21.5 g
 Tuna, canned
 95 g tin
 25 g

Snacks

Instead of just an apple, drinking a glass of Anchor Full Cream UHT Milk and egg sandwich will provide you with 14g protein. Other high protein snacks can include:

  • Crackers with tuna or a few slices of cheese
  • A few handfuls of nuts

So choosing higher protein foods throughout the day can be easy once you’re equipped with the right knowledge and inspiration!