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Meal suggestions which contain protein

Whats on the menu today. Hopefully theres some protein.

Make sure your meal contains protein. Here are some suggestions.

The following suggestions contain carbohydrates also, however utilise low carbohydrate alternatives

  • Lean cuts of meat (lamb, beef, veal, pork) or fish with steamed vegetables like broccoli, beans, kumara, carrots, zucchini, spinach etc or; with a salad using dark leafy greens, grated raw beetroot, avocado, tomato, cucumber, capsicum etc.
  • Stir fried vegetables & beef, chicken, pork or fish.
  • Chicken or beef casseroles / stews with vegetables / Chicken & vegetable soup.
  • Homemade chicken & vegetable curry using coconut milk & chickpeas.
  • Falafels in pita pockets with lots of salad, or on their own with vegetables & mashed kumara.  Make extra Falafels to use as a  snack food for the next day.
  • Frittata or omelette, make large enough so as to use a serve for a snack or lunch the next day.
  • Tuna nicoise salad (egg, tuna, beans, olives, dark leafy greens, tomatoes, anchovies and dressing).
  • Chicken, sliced snow pea, grated carrot, sliced capsicum, bean sprouts & deseeded cucumber salad.
  • Roast vegetables (kumara, capsicum, zucchini, onion, garlic) seeds and feta tossed through cooked Quinoa.
  • Chicken, fish or mince rissoles make extra to snack on the following day.
  • Mixed beans (Ceres brand best) with grated carrot, sliced celery, radish, tinned tuna and a dollop of hummus.
  • Shrimps (not tinned) with diced cucumber, red capsicum, spring onion, coriander & tomato.  Mix with fresh garlic, parsley cracked pepper and garlic or plain hummus – mix and chill.
  • Split pea dhal & brown rice (dhal is a lentil stew & is very yummy.  Google for a recipe)

Protein at breakfast

  • Make a protein smoothie using 3 heaped metric dessertspoons of Red 8 protein powder, combine with a handful of mixed berries, 2 heaped tablespoons of yoghurt, 1 tablespoon of LSA, liquid. Blend and drink.
  • Make your own muesli using Harroways traditional whole rolled oats (add rye oats if you like), pumpkin seeds, sunflower seeds, almonds, cinnamon, coconut & a small amount of raisins. Put serving into a bowl, add just enough water to soak (this will soften the oats), when softened add, 2 big tblsps of plain unsweetened yoghurt, a heaped tblsp of LSA, ½ diced nectarine, peach, pear or some berries etc.  Mix all together and eat. YUM!
  • Porridge made with whole oats, water, cinnamon, coconut and 2 scoops of protein powder.
  • Baked beans and a poached egg on wholegrain toast.
  • Sardines or smoked salmon on toast with a squeeze of lemon & pepper.
  • Boiled or poached eggs on toast with a side of avocado or make an omelette.

Protein Snacks

  • Falafels
  • Slice of frittata (crustless quiche)
  • Rissoles / Meatballs
  • Boiled egg      
  • Small tin of tuna or salmon
  • Raw nuts & seeds
  • Tub of yoghurt – add LSA or protein powder if you like  
  • Edam / Hummus / Tuna / Nut butter (such as almond) or Tahini etc on wholegrain crackers such as Vitawheats / Rhyvitas, Multigrain Corn thins or Ceres rice crackers.
  • Protein bars – Aussie bodies HPLC bar is a good one as it contains 45g protein & only 8g carbohydrates. (¼ of this bar plus a small piece of fruit would meet your requirements for a snack).
  • Make a ½ serve of Red 8 protein & drink (this will provide roughly 9g protein)
  • Mainland On the Go Snack Pack with fruit & nuts or Ceres organics Trail Mix original


A great way to get additional protein in your meals is to add some of the following:

  • LSA - this is sunflower, linseeds & almonds ground up together to a meal.  It is a great way to add extra protein to meals, not to mention the goodness of the essential fatty acids and fibre content. 
  • You could add – Sunflower &/ or Pumpkin seeds, Lentils, Beans, Chick peas & Quinoa - an ancient grain that is high in protein & lower in carbohydrate, to salads, stews, stir fries & curries.
  • Flavour foods with Tahini or hummus, add to bread & cracker toppings or make salad dressing with this.
  • Ensure that all grains consumed are wholegrains such as; Brown rice, Rye, Spelt, Wholegrain, Whole oats, Quinoa etc.  This will add to your overall protein intake for the day, not to mention providing you with much more fibre, vitamins & minerals.

Remember, this is not an exact science, you don’t need to count / measure foods to be exact.  As long as you have a rough idea of the amount of protein content in food, & you make sure that you include the above tips you should easily meet your needs. 

The following chart is a basic learning chart for you to familiarise yourself with the protein content in some of the main food groups.  It will also be important for you to start reading the labels on foods that you buy, as these vary and can change any time.

Type of protein         Serve            Amount of protein (approx)

Snapper fillet             85g                 22.4g
Salmon fillet              85g                 19g
Mussels                   85g                  20g
Oysters                    85g                 12g

Sardines                24.0g                5.9g
Tuna                      95.0g                 16g
Salmon                   100g                6.3g
Lean steak             110 g                  20g
Minced beef, lean    115g                   28g
Lamb                     110 g                  30g
Pork chop               150g                  20g
Chicken breast        100g                  30g
Pulses / beans / seeds / nuts   

Lentils                  1 cup               17.9g
Kidney beans        1 cup               15.4g
Split peas
yellow or green      1 cup                 16g
Chickpeas             1 cup              14.5g
Lentil sprouts         1 cup                6.9g
Firm Tofu/Tempeh      45g                 10g
Baked beans          205g                 10g
Pumpkin seeds        28g                   7g
Sunflower seeds       28g                6.5g
Almonds                  40g                   8g
Brazil nuts               28g                4.1g
Hazel nuts               28g                3.7g
Almond butter      1 tblsp                2.4g
Tahini                  1 tblsp                2.6g
LSA                        50g                   5g

Brown rice            1 cup                4.5g
Quinoa                   45g                   5g
Millet                   1 cup                8.4g
Oat bran           1/3 cup                 5.7g
Buckwheat          1 cup                11.7g
Pearl barley         1 cup                 3.6g
Whole Oats         1 cup                 1.3g

Cows milk           1 cup                    8g
Yoghurt                100g                  4.9g
Cottage cheese      50g                  5.9g
Edam cheese         28g                  7.1g
Feta                      28g                     4g
Eggs               1 = 50g                     6g

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The Naturopathic Team
Ideal Health

Disclaimer: The health information presented here has been written for the New Zealand health consumer. It is of a general nature and is only intended to provide a summary of the subjects covered and is intended to be used for educational and general information purposes only. It is not intended as medical advice or as a means to diagnose, treat, cure or prescribe for any particular condition or disease. You assume all responsibility for the treatment which may be undertaken as a result of the information on this site, or treatment recommended by any other party. While all care has been taken to ensure the accuracy of the information, no responsibility or liability is accepted, and no person should act in reliance on any statement contained in the information provided. All health ailments should be treated by a qualified health professional.

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