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How to pack protein into your diet

by Alasdair McClintock on Thursday 28 June 2018

No matter what your fitness goals, protein is one of the most important parts of your diet. Not only is it essential for building strength and muscle, by helping your body repair after exercise, it has been proven to keep you feeling fuller longer and speed up your metabolism. In short, it’s amazing.

If you’re not a big-time carnivore, however, it can be a challenge to get enough into your diet. There is only so much chicken one person can eat, after all. So, here are a few techniques and surprising options that should help you pack more the protein into your everyday life. 


Eggs are a great go-to for an easy protein fix. Two hard-boiled eggs contain 12 grams of protein and are an excellent mid-morning snack to get you through to lunch. They also last up to a week in the fridge, so boil up a bunch for an easy snack whenever you need. If you like a bit of spice in your life too, they’re great with a bit of hot-sauce!  

Go Greek

Plain Greek yoghurt is a surprisingly good source of protein, with over 20 grams per serving. It can be a great treat too, when mixed with fresh berries and honey. As a bonus, it is also full of probiotics, which help promote a healthy gut. Make sure you check the label though, as some brands have a surprising amount of hidden sugar. 

Go Nuts

Nuts are a quick and easy snack, full of protein and good fats. Almonds in particular are incredibly healthy. You can eat them by the handful or chop them up and add them to salads or your morning porridge for a bit of added crunch.


Give Peas a Chance  

The humble pea has been scorned by many since childhood, but green peas boast roughly eight grams of protein per cup. They are great by themselves, with a bit of mint, or even added to curries, soups and stews.

Tuna it Up

Tinned tuna is a quick and healthy snack, brimming with protein. A 100g tin has up to 26 grams of protein in it. Chucking it in with some spinach leaves and tomatoes is a surprisingly delicious and easy lunch. It also be an excellent afternoon filler to get you through the 3pm slump.

Cottage Cheese, Please

Some people hate the texture, but if you can get past that, cottage cheese is an underrated and healthy snack. One cup contains 25 grams of protein. Mix it up with some chopped nuts, seeds and berries, and you’ve got yourself one delicious and super healthy breakfast option. 

Hummus a Tune

Next time you make yourself a sandwich, forget butter or mayonnaise, add some hummus. Made from chickpeas, which are chock-a-block full of protein, it is a healthy and delicious alternative. Not one for sandwiches? Cut up some carrots and celery and use it as a dip.

Shake, Shake, Shake, Senora. 

When all else fails, adding protein powder to your shakes is a sure-fire way to make sure you are getting enough protein. Be careful though, as overdoing it can cause a strain on your liver and kidneys. Most experts recommend using a whey protein powder. Add a scoop when you’re next blending up some nutritious deliciousness. 

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