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Top tips to Improve Your Protein Intake

The world has gone health and fitness mad, with the desperation to create definition in every part of our bodies a complete obsession. But a huge part of this process is learning how to look after your muscles so that they can rebuild and become stronger... in turn 'bulk up' or increase definition.


While men the world over are dedicated protein eaters and drinkers, consuming endless protein shakes and living off broccoli, there are other ways to get your protein intake in more modest levels. It’s just a case of introducing protein-rich foods into everyday meals.

Eggs can significantly boost protein intake – just one is calculated to provide about six grams of complete protein. However, if you don’t like basic meals such as scrambled or poached egg, it may be worth getting a little creative and researching a few different recipes. The Kraft website is a useful starting point, providing brilliant recipes and food tips to get you cooking, however you like your eggs.

One great recipe is for easy devilled eggs. This foodie suggestion couldn't be simpler. After hard boiling your eggs, you just need to cut them in half and remove the yolk. The yolk-less egg halves are then filled with miracle whip which include dijon mustard and paprika (aha, the secret ingredients!) That's honestly all there is to it; delicious and simple.

Following the same method, you can go a step further and create the BLT devilled egg recipe. This time for the filling, you'll need to keep hold of the yolks once removed and mash them in a bowl with a fork before adding mayo and dressing. Next stir in the bacon and tomatoes and again, fill the egg whites with the mixture before topping with lettuce. Simple right? The best thing about these is they're a great way of jazzing up a breakfast treat but also act as the perfect canapé for something with a twist.

Meat is also a fantastic provider of protein. Muscle & Fitness magazine advises buying meat in bulk to save money and stock up the freezer at the same time. Chicken breast and lean cuts of beef are ideal, and can be used as the base for many a meal; try a simple grilled steak alongside a healthy green salad, or dice a couple of chicken fillets into a stir-fry. Both very quick and easy meals which will increase your protein intake. Get a meal planner going so you’re prepared for every day of the week.

It’s not all about full-on meals. Snacks can help, too. Nuts are a great source – get into the habit of filling a small pot with almonds, cashews and pistachios, to graze on during the day. If nothing else, drink a glass of milk with breakfast or supper.

That’s just a few quick pointers on how to increase protein intake without the drama, and upping your protein doesn't mean eating bland and flavourless food... believe it or not, you're allowed to actually enjoy being healthy! Give some of these recipes a go, because you won't be disappointed and you’re bound to see improvements.

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