How To Include More Protein In Your Diet

Personal Trainer Cardiff

How To Include More Protein In Your Diet

Referred to as ‘the building block of the body’, protein is an essential part of our diet. It’s role include the following:

Building and repairing muscles and bones
Repairing body cells
Providing a source of energy
Controlling of many important processes in the body related to metabolism

The standard recommendation for intake is around 0.8g per g of bodyweight. However, this is not necessarily ‘optimal’ but rather prevents deficiency. In fact, studies have shown that eating a highprotein diet brings the following benefits:

It keeps you FULL and reduces hunger 
Studies show that protein is by far the most filling macronutrient. It helps you feel more full, with fewer calories. In fact, 1g protein = 4kcal.

It can help you lose weight and keep it off in the long-term
A high protein diet boosts metabolism and leads to automatic reduction in calorie intake and cravings.

“But how do I include more of it in my diet?” I hear you ask…
Here are some great, varied examples of high-protein foods you can eat on a daily basis. Whether you’re a meat eater or not, there are lots of foods to choose from.


Chicken / Turkey / Beef / Lamb / Pork

Chicken dish


Salmon / Haddock / Prawns / Cod / Tuna

Fish dinner



Chickpeas / Quinoa / Lentils / Tofu / Tempeh / Nuts / Seeds / Broccoli



Greek yoghurt / Milk / Cheese

How much should you eat in each meal?

The easiest way to measure your amount of protein in each meal is to use your hands for reference. FOR WOMEN: aim for a palm-sized portion of either meat, fish or vegetarian alternative. If you’re weighing your food (which I recommend doing when raw to give you an idea of quantities), this will be around 100-150g.

Precision Nutrition Protein Intake Women

Photo credit: Precision Nutrition

FOR MEN: aim for a two palm-sized portion. If weighing, this may be from 150-250g.

Precision Nutrition Protein Intake

Photo credit: Precision Nutrition

For the reasons mentioned further above, taking note of your protein intake and actively trying to eat more of it each day can bring numerous benefits to your health. Whether you eat meat or are vegetarian/vegan, there are ample options out there for you to include in your daily meals in order to up your protein consumption.