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Best Source of Protein and How to Increase Your Intake

Protein keeps you feeling full, helps your muscles bounce back after a busy day, and generally keeps your body ticking along happily. It's an absolute superstar nutrient, vital for everything from building and repairing tissues to making enzymes and hormones.

If you're curious about the best source of protein or wondering how to increase your protein intake throughout the day, you've come to the right place! At Milk & More, we're all about helping you live well, and that includes enjoying wholesome, nutritious food.

What is Protein and Why Do We Need It?

Think of protein as the building blocks of your body. It's made up of smaller units called amino acids, which are like tiny Lego bricks. Your body uses these bricks to build muscles, bones, skin, hair and just about every other tissue. Protein also plays a huge role in your immune system, helping you fight off the sniffles, and it helps keep your energy levels steady, preventing those dreaded afternoon slumps.

Simply put, a diet rich in high-protein food is key for feeling your best, whatever your age or activity level!


Discovering the Best Sources of Protein

Luckily, nature is packed with incredible foods high in protein. While some sources might offer a bit more bang for your buck in terms of protein content, a varied diet is always the best way to get your protein. Let's explore some of our top picks:


Dairy

Dairy products are fantastic foods with good sources of protein, especially for their ‘complete’ protein profile. This means they contain all the essential amino acids your body needs.

  • Milk: A glass of milk isn’t just refreshing, it's a brilliant source of high-quality protein. Perfect for breakfast cereals, smoothies, protein shakes or just a simple drink.
  • Yoghurt: Especially Greek yoghurt, which is incredibly thick and creamy, packing a serious protein punch! It's wonderful with fruit, granola, a drizzle of honey, or even as a savoury dip such as tzatziki.
  • Cheese: From a slice of cheddar on your sandwich to cottage cheese with fruit, cheese adds a lovely flavour and boosts your protein intake.

Eggs

Are eggs a good choice of protein? You bet they are! Eggs are often called nature's multivitamin, and for good reason. They are one of the most versatile and affordable high-protein food options around. Each egg contains roughly 6 grams of high-quality protein, along with essential vitamins and minerals.

Enjoy them scrambled, poached, boiled or in an omelette – eggs are a brilliant way to kickstart your day, enjoy as a snack or add a protein punch to any meal.


Lean Meats and Fish

When people think of foods high in protein, lean meats and fish often come to mind, and they're excellent choices.

  • Chicken and Turkey: Especially chicken breast, which is lean and versatile.
  • Lean Beef and Pork: Provide significant protein along with iron and other nutrients.
  • Fish (Salmon, Tuna, Cod): Not only are they packed with protein, but many also offer beneficial omega-3 fatty acids.

Plant-Based Wonders: Power Up with Plants

For those following a vegetarian or vegan diet, or simply looking to diversify their protein sources, the plant kingdom offers an abundance of options.

  • Legumes: Lentils, chickpeas, black beans and kidney beans are all fantastic. They're also great sources of fibre!
  • Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds and pumpkin seeds are perfect for snacking or adding to meals.
  • Tofu and Tempeh: These soy-based products are incredibly versatile and absorb flavours beautifully in stir-fries, curries or even when grilled.
  • Quinoa: A complete protein, quinoa is a fantastic grain to use as a base for meals.

Smart Ways to Increase Your Protein Intake

Boosting your protein doesn't have to be complicated! Here are some simple tips for how to increase your protein intake throughout your day:

1. Start with a good breakfast! Instead of just toast, try scrambled eggs, Greek yoghurt with berries, or a protein-packed smoothie.

2. Swap out your sugary snacks for protein-rich options like a handful of almonds, a hard-boiled egg, cheese sticks, or a small pot of cottage cheese with fruit.

3. Try to include a source of protein with every main meal, as this will help with satiety and support muscle health.

4. Embrace legumes! Add beans or lentils to soups, stews, salads or even blend them into dips.

5. Stir in a spoonful of nuts, seeds, or even a scoop of protein powder (if that's your thing) into your morning oats to power up your porridge.

6. Opt for wholemeal bread or pasta, which can often contain more protein than their white counterparts!


Your Daily Protein Boost, Delivered by Milk & More!

At Milk & More, we're passionate about making healthy eating effortless. We deliver a fantastic range of high-quality dairy products, including fresh milk, creamy yoghurts and delicious cheeses, directly to your doorstep.

Plus, we often have farm-fresh eggs and other pantry staples that are naturally high-protein food items, ready to help you meet your nutritional goals.

Making smart food choices is easier when the best sources are delivered right to you. So, why not explore our range of dairy products, local fruit and veg boxes and bakery staples and see how Milk & More can help you effortlessly increase your protein intake for a healthier, happier you!