Protein: A helpful tool in your tool kit!
The many roles of protein!
Protein is an essential macronutrient. It repairs cells and makes new ones. It also makes hormones and enzymes, as well as providing energy.
Protein is also an effective weight loss tool. When we are in a calorie deficit, it is normal to experience increased hunger. Your brain is telling you that you are eating less than your body requires! Having protein regularly can minimize hunger and even some cravings. Protein affects the hormones in our body that control fullness and hunger - making it easier to achieve and sustain a calorie deficit.
If you want to start experimenting with protein here are a few simple pointers!
Protein tips:
- Distributing protein regularly throughout the day can help reduce hunger, rather than having it in one large serving. For example, try having 20 - 35g protein, three times a day and top up with ∼10g protein snacks.
- Lean proteins have significantly lower calories than those with a higher fat content e.g 100g of white fish = 105 calories, 23g protein vs 100g sirloin steak = 243 calories, 27g protein.
- Including more plant based protein can have numerous health benefits in addition to having a lower environmental impact.
Examples of protein rich foods
| Food | Grams of protein | Calories |
|---|---|---|
| 1 medium (44g) egg | 6g | 63 |
| ¾ cup (175g) 0% plain Greek yogurt | 17g | 100 |
| ½ cup (113g) 1% cottage cheese | 14g | 81 |
| 1 cup (237 mls) milk, 2% | 8g | 122 |
| 1 cup (237 mls) soy milk | 7g | 100 |
| 30g (1 oz) Cheese | 6g | 115 |
| 50g (2 oz) Smoked salmon | 19g | 65 |
| 100 g (3.5 oz) chicken breast | 3g | 164 |
| 100 g (3.5 oz) salmon | 22g | 206 |
| 100 g (3.5 oz) shrimp | 23g | 120 |
| 100 g (3.5 oz) mussels | 24g | 170 |
| 100 (3.5 oz) white fish | 23g | 105 |
| ½ can of tuna | 20g | 110 |
| 100 g (3.5 oz) extra lean ground beef | 29g | 175 |
| 100 g (3.5 oz) pork | 26g | 240 |
| 100 g (3.5 oz) lamb | 24g | 294 |
| 100 g (3.5 oz) goat | 27g | 143 |
| 2 slices of deli turkey | 11g | 94 |
| 100g (3.5 oz) tofu | 10g | 83 |
| ¼ cup (24g) dry texturized vegetable protein, TVP | 12g | 78 |
| 100g (3.5 oz) seitan | 25g | 126 |
| 1 cup (198g) red lentils | 18g | 226 |
| 1 cup (155g) edamame beans shelled | 18g | 188 |
| 1 cup (164g) chickpeas | 15g | 269 |
| 1 cup (177g) kidney beans | 15g | 225 |
| 1 cup (185g) cooked quinoa | 8g | 222 |
| 1 tablespoon (15g) nut butter | 3-4g | 90 - 100 |
| 1/4 cup pumpkin seeds hulled | 9g | 170 |
| ¼ cup (1 oz) almonds | 7g | 206 |
| ¼ cup (1 oz) cashews | 5g | 197 |
| 30 g (1 oz) chia seeds | 5g | 138 |
| 1 scoop (32 g) protein powder | 25g | 110 |
Higher Protein Breakfast Ideas:
- 1 slice of whole grain toast + 3 tbsp of skim ricotta + 50 g of smoked salmon (210 calories, 20 g of protein, 17 g of carbs, 2 g of fibre, 7 g of fat)
- 1 cup of 1% cottage cheese + ½ cup strawberries + 1 tbsp of almond butter (300 calories, 32 g of protein, 20 g of carbs, 3 g of fibre, 11 g of fat)
- 2 egg omelette + spinach + 30 g of cheddar cheese +¼ tsp of olive oil (316 calories, 25 g of protein, 8 g of carbs, 4 g of fibre, 21 g of fat)
- ¾ cup Greek yogurt + 2 tablespoons of sunflower seeds + ½ cup blueberries (230 calories, 21 g of protein, 19 g of carbs, 3 g of fibre, 9 g of fat)
- 8 oz firm tofu + 1 tsp olive oil + 1 tablespoon nutritional yeast + 1 tbsp unsweetened soy milk + 1 tsp chives + ¼ tsp turmeric (258 calories, 27 g of protein, 6 g of carbs, 4 g of fibre, 17 g of fat)
Higher Protein Lunch Ideas:
- Spinach salad with 85 g of tinned tuna + 1 oz feta cheese + cucumber + tomato (235 calories, 30 g of protein, 11 g of carbs, 5 g of fibre, 9 g of fat)
- Turkey slices (3 oz) + 1 slice 100% whole grain bread + 1 tsp mustard + lettuce + baby carrots + 1 glass of skim milk (275 calories, 25 g of protein, 35 g of carbs, 4 g of fibre, 4 g of fat)
- ¼ cup of almonds + 5 whole grain crackers + 30 grams of cheddar cheese + raw veggies (450 calories, 17 g of protein, 31 g of carbs, 9 g of fibre, 32 g of fat)
- 1 cup miso soup + ½ cup steamed rice + 3 oz baked salmon + 1 tsp soy sauce (340 calories, 27 g of protein, 26 g of carbs, 2 g of fibre, 14 g of fat)
Higher Protein Dinners
- Chicken breast (3 oz) + broccoli + ½ medium sweet potato + 1 tsp olive oil (300 calories, 31 g of protein, 26 g of carbs, 6 g of fibre, 8 g of fat)
- Salmon (4 oz) + asparagus + ½ cup of quinoa +1 tsp canola oil (400 calories, 31 g of protein, 23 g of carbs, 4 g of fibre, 21 g of fat)
- ¾ cup extra firm tofu + 1 cup stir fry vegetables + ½ cup rice noodles +1 tsp canola oil (460 calories, 32 g of protein, 48 g of carbs, 11 g of fibre, 18 g of fat)
- 1 cup black bean + ½ cup diced tomatoes + ½ cup canned corn + ½ cup brown rice (450 calories, 20 g of protein, 80 g of carbs, 21 g of fibre, 8 g of fat)
If you want to learn more about protein or start experimenting with this tool, speak with your Constant Health Dietitian to get started!