'Eat Right' Challenge, Protein - Day 10

Emma White - Nutritionist

Why are high-protein meals a good choice?

Our bodies are made from protein, so we have to ensure that we top up our protein supplies daily. A good supply of new protein is essential as our body turns over (breaks down and builds up) proteins constantly.

Protein is also proven to be more satiating than carbohydrates and fats. This means we feel fuller for longer after eating a meal high in protein than a high-carb or high-fat meal. This is helpful when following a reduced-calorie intake for weight loss, as it's much easier to stick to the allowance if you don't feel hungry.

Another benefit of high-protein diets is that protein requires more energy to be digested than carbs and fats. It's estimated that 25% of the energy from the protein we eat is used to digest it, compared to just 5% for carbs and fat. Therefore eating a higher-protein diet gives us a metabolic boost too, as we burn more calories each day simply by digesting the food we've eaten.

High-protein recipe ideas

From stews and stir-frys to paella and pasta bakes, we have some super tasty recipes that pack a protein punch. The foods listed after each recipe link include quality protein foods to look out for.

7 high protein meals – tofu, nuts, turkey mince, mixed beans, eggs, reduced-fat cheddar, salmon, chicken breast

High protein veggie meals – tofu, cashew nuts, mixed beans, eggs

5 high protein suppers – eggs, turkey mince, reduced-fat cheddar

To be as accurate as possible with your food diary, we recommend recreating these recipes in the My Meals section of your account. This is so you can record the exact brands of ingredients you use (as the calories can vary), plus add any of your own tweaks should you wish to.

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

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