UK recommendations suggest that the average adult is advised to eat 0.75g of protein for each kilogram they weigh. So on average, men should be eating 55g and women 45g per day. According to the National Diet and Nutrition Survey, the average person is eating more protein than they actually need. However, meat, fish, eggs and dairy products are often considered as your main sources and with the number of people following a plant based diet increasing, it is important to make sure you are still getting enough protein and to ensure they are good sources too!
A complete protein as it contains all 9 essential amino acids. Quinoa is also gluten-free, and high in fibre, iron and magnesium.
Beans & Lentils
Some have more than others but all are a great source of protein and used to replace meat in many vegan or vegetarian meals (such as my vegan spaghetti bolognese ☝🏽)
You might not have thought your toast in the morning was contributing to your protein intake, but two slices of wholemeal bread has around 10g protein. Even more when topped with peanut butter!
Made from chickpeas and can be a great snack with veggies or spread on a bagel. Green peas are also very underrated and can be a convenient addition to most dishes.
Great to add to your cooking for extra protein and to add a more creamy texture.
Soya, Tofu & Edamame
Another complete protein providing all your essential amino acids that you can only get from certain foods.