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Quick and Easy Ways to Add More Protein into Your Meals

Looking for simple ways to add a bit more protein into your meals? Perhaps you’re a fitness fanatic or a weightlifting guru – or just looking to benefit from this nutrient’s satiating properties. Here are our top tips for adding some extra protein into your meals.

High-protein meals have been found to promote better muscle health, support weight loss and manage our satiety hormones, meaning we won’t be plagued by those intense sugar cravings that come with an ultra-processed diet. It’s recommended that we’re consuming 0.8 grams of protein for kilogram of body weight – so if you weigh 70 kilos, that’s 56 grams of protein per day. On the 8-Week Program our nutrition experts have carefully selected ingredients for a balance of vitamins, minerals and all the essentials – including protein – but if you’re a more physically active person and keen for a greater dose of this muscle-building nutrient, we’ve got a few simple tricks up our sleeve. 

Add an egg

One of the easiest and quickest ways you can add some extra protein to your meal is to drop an egg or two on top! For their humble size, they’re incredibly filling – they pack in around 30% of our daily protein needs in just one serve. But protein isn’t all you’re getting from these tiny powerhouses – the omega 3s in particular are a great for keeping cravings at bay, along with boosting gut health – we’ve got studies proving these fats reduce inflammation and reduce the risk for chronic disease. You’ll also find iron in good amounts, with just one egg boasting around 13% of our daily needs. A deficiency of this nutrient can lead to fatigue, achiness, cold hands and headaches – all of which are similar signs of a protein deficiency. So, boil or fry up an egg or two – you might even want to eat them raw! Yep, some people enjoy dropping a raw egg into their morning smoothie for extra protein – but be sure to wash the shell first. We love to add a soft-boiled egg on top of our salads; it looks and tastes great.

Add beans and other legumes

Adding a cup of beans to your meal is a simple and tasty way to drop in that extra protein – whether you’re eating soup, curry, salad or a wrap, it makes an excellent addition. It’s a simple, quick solution, but it gets the job done! Whether you enjoy a good chick pea, a dose of kidney beans, lentils, mung beans or black-eyed peas, you can cook them up from dry or eat them straight out of the can for a quicker fix. On average, a cup of beans will pack an impressive 15 grams of protein.

Swap the grains in your meal with quinoa

If you’ve got a dish that calls for rice or pasta, consider whipping up some quinoa instead. This stuff blows the competition out of the water for nutrition content, not to mention it’s a complete protein, meaning it contains all the essential amino acids. You’ll find around 8 grams of protein in a cup of quinoa, making it an impressive source of the nutrient. It makes for a great foundation of any dish, whether you’re enjoying soup, salads, curries or roasts, add a cup of quinoa for that extra punch of protein.

Keep a handful of nuts at the ready

Nuts are so convenient to have on hand – you can bring them to work, uni or even while you’re out at the supermarket to prevent those craving-induced impulse buys. One of the more impressive benefits of these humble guys is their protein content! From pistachios to walnuts, almonds and pecans, adding a handful to your meals – or as a snack between meals – is an easy way to load up on protein. Take walnuts – it’s not just their protein content that’ll have you bursting with energy and feeling brighter, it’s the omega-fatty acids which are known for their positive effects on mood, mental clarity and memory. Research shows that regular consumption of these nuts boosts heart health as well, along with helping with the weight loss process and reducing our risk for cancer. Walnuts have also been found to lower blood sugar levels in those with type 2 diabetes. You might even consider adding a bit of peanut butter to your meals – you can add this to stir fries, sandwiches, toast and even enjoy it as a snack with raw veggies. You’ll find yourself adding around 8 grams of protein with this tasty addition!


This sticky fermented food is packed with protein – not to mention the probiotics, iron, vitamin K2 and calcium it boasts! – and just a little bit goes a long way. This Japanese soy bean dish is characterised by its distinctly stringy and somewhat slimy texture, but it’s a tasty addition to any meal. You can enjoy it as a side dish or even add it to soups, stir fries, omelettes and sandwiches. A 100-gram serve of this stuff packs 19 grams of protein. But that’s not the only reason to load up on this stuff – the probiotics found in natto have been known to reduce constipation, bloating and diarrhoea, and natto happens to have around the same number of good bacteria in just one gram than an entire serving of other fermented foods. The other benefit of fermentation is that is reduces the levels of phytates – also known as antinutrients – which prevent us from absorbing higher levels of vitamins and minerals, making the soy beans more nutritious and easier on the gut. This also means that our bodies will more readily absorb the protein. Win, win! You can find natto in your nearest Asian grocer in the freezer section, or if you’re lucky, you might be able to track down a store that makes it fresh – or even try making it yourself!

Cottage cheese

Cottage cheese is a versatile ingredient that can add a good dose of protein to your meal – whether you add it to your morning toast or spoon it on top of your soup, you can’t go wrong. And get this – just one cup of the stuff packs 25 grams of protein! It’s a no-brainer to have some of this cheese on hand to add some extra protein to your meals – plus, it doesn’t hurt that it packs in a hefty dose of calcium and selenium.

Keen for more health tips and tricks? If you haven’t already, join us for the 8-Week Program where we’ll be quitting sugar and turning our health dreams into a reality. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to JOIN NOW!


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