Boosting Protein Intake with Cereals and Pulses
When it comes to my meals, one major component that I always include is cereals and pulses. These pantry staples are not only versatile and easy to find at your local supermarket, but they also provide a great source of protein to fuel your day. Whether it’s rice and lentils, hummus and bread, or couscous and chickpeas, the combinations are endless.
After giving up meat, I made a list of plant-based foods rich in protein to ensure I was incorporating them into my diet. Here are my four golden rules for eating more protein:
1. 30 grams of protein at breakfast
Health and wellness experts recommend starting your day with a higher-protein breakfast to improve satiety and reduce cravings throughout the day. To achieve this, aim for 25 to 35 grams of protein, accounting for 40% of your total calorie intake at breakfast. I typically include two to three eggs (6 grams of protein each) with whole grain toast, hummus, and sprouted seeds for a protein-packed morning meal.
2. Optimized snacks
Snack breaks are a great opportunity to boost your daily protein intake. I enjoy almonds (21 grams of protein per 100 grams) with a square of dark chocolate, or a banana with peanut butter (25 grams of protein per 100 grams) on toast. I also like to have sheep’s yogurt, skyr, or a smoothie with chia seeds or spirulina powder for a protein-rich snack.
3. Sprinkle everything with seeds and powders
I love to sprinkle seeds and powders on everything I eat. Whether it’s hemp seeds (30-35 grams of protein per 100 grams) or brewer’s yeast (46 grams of protein per 100 grams), these nutrient-dense toppings add a protein boost to salads, smoothies, and more. I even carry a jar of my favorite seed and powder mix with me when dining out or traveling.
By incorporating cereals and pulses into your meals and following these tips for boosting protein intake, you can easily meet your nutritional needs and fuel your body for optimal health and wellness.
