Transform Your Meals: How to Make Protein the Centrepiece of Your Everyday Diet

"Build every meal around protein." You might have heard this term being thrown around a lot, but what does it actually mean?

Essentially, this means making protein the star of your plate, with carbohydrates and healthy fats playing supporting roles. This approach ensures you get an adequate amount of protein at each meal without neglecting other food groups, which each play a vital role in a balanced diet.

A practical way to implement this is to aim for about 25-30 grams of protein per meal.

Think of it like this: 

• Instead of: a large bowl of pasta with a few meatballs.

• Think: A serving of chicken, accompanied by a smaller portion of whole-grain pasta and a generous serving of vegetables.

• Instead of: a bagel with cream cheese for breakfast.

• Think: Scrambled eggs or Greek yogurt with a side of whole-grain toast and some tomatoes on the side.

Visually your plate can be divided like this:

Visual representation of a protein focused plate.

• Protein-rich foods will make up the largest portion of your plate, around 40%. These include beef, chicken, turkey, pork, lamb, fish, seafood, Greek yoghurt, protein powders, eggs and some cheeses. Vegan protein sources include tempeh, soy beans, lentils, seitan and chickpea pasta.

• Fibre-rich carbohydrates will be next (30%), such as whole grains, oats, legumes, beans, pulses.

  
  

• Non-starchy veggies will bulk up the plate, like salads and veggies that can be raw, steamed, boiled or roasted.

• Fats should be included sparingly as they add a lot of calories. Animal proteins can provide sufficient fat, but if the protein source is lean, add oil, butter or a dressing for salads. Fats can also be used for cooking.

In my experience, the way to be successful in eating like this will be to plan ahead. Instead of buying ready-cooked chicken or other proteins, which can be costly, clever meal planning can really help.

I like to bulk prepare proteins when I cook. Depending on how many people are eating at home at any given time, it could mean that instead of roasting one chicken, I roast two. It is so handy to have your protein on hand and then just add carbohydrates and vegetables to the mix, especially if I am short on time in the week.

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Make protein the centrepiece of your everyday meals