Protein plays a simple, important role – helping to support muscle, keep you feeling fuller for longer, and maintain overall nutrient balance in your diet.
The challenge? Getting enough of this essential macronutrient into your everyday, consistently, without overthinking it.
Here are five easy ways to increase your protein intake – along with some suggestions and the rough added grams you could get from each...
1. Start your day with it
Breakfast is always first, and one of the easiest opportunities to build in protein – but it’s often where we fall short.
Instead of reaching for something purely carb-based, try adding a protein source alongside it:
- Stir Plenish Protein Powder into porridge or overnight oats (+15-20g)
- Add nut butter to toast, or have it with eggs (+6-8g per serve)
- Blend a smoothie with protein powder (+20g) – bonus points for adding chia seeds or flax seeds for added fibre.
A small shift in the morning can set the tone for the rest of the day.
2. Upgrade your snacks
Snacks are often where protein gets overlooked.
Rather than reaching for something that only gives a quick energy hit, try options that help keep you going:
- Apple & almond butter (+6-8g)
- Hummus with carrots or crackers (+4-6g)
- Greek yoghurt & fruit, with seeds or granola (+10-15g)
It’s not about cutting things out – just making small upgrades.
3. Add, don’t replace
One of the easiest ways to improve your diet is to add, not restrict.
You don’t need to overhaul your meals – just build on what you already eat:
- Sprinkle pumpkin seeds or sesame seeds over salads (+3-5g)
- Add lentils or beans into sauces (+6-10g per portion)
- Include tofu or tempeh in stir-fries (+10-20g depending on portion)
Simple additions can make a noticeable difference over time.
4. Keep it convenient
Consistency usually comes down to convenience.
If something feels like effort, it’s harder to stick to. Having easy options on hand can make all the difference – especially on busy days.
That might look like:
- Prepped ingredients in the fridge (varies)
- Quick, protein-rich snacks (+5-15g)
- Or a simple shake you can make in seconds (+20g)
The easier it is, the more likely it becomes part of your routine.
5. Make it part of your routine
Like anything nutrition-related, consistency beats perfection.
You don’t need to hit exact numbers every day – just aim to include protein regularly across meals and snacks.
Even small additions can stack up quickly:
- Breakfast upgrade (+15-20g)
- Snack improvement (+5-10g)
- Meal additions (+10-20g)
That’s an extra 30–50g across a day, without drastically changing how you eat.
A simpler way to top it up
For an easy way to increase your intake, a clean protein powder can help fill the gaps.
Our new Plenish Protein delivers 20g of complete plant protein, made with just 7 naturally sourced ingredients – nothing artificial, nothing to hide.
Shop the protein range here.