How to get more protein in your diet

This is a question I get asked a lot - 'How much protein should I be eating and what is a good source?'

For women protein is crucial. Stop seeing protein as being something that only body builders need, and start seeing it as something that will help to balance insulin (the blood sugar hormone) stop the cravings, improve menopause symptoms and help us manage weight effortlessly.

Women need between 120 and 140grms of protein, on average most women are getting just 60grms. You need about 40grms of protein at each meal. I know it sounds a lot, but break it down and we can find new ways of ensuring you get more protein in your diet.

But before we go on,  I just wanted to let you know that I run regular 7 day Sugar Free Challenges. It's seven days of dipping your toe in the water to see how good you can feel without refined sugar in your diet. No need to exclude anything else - just the refined sugar.   You will receive an optional seven-day meal plan full of new recipe ideas, a supportive whatsapp community to help you navigate the seven days and lots of education and learning to really understand how to take your short break from sugar forward long term.  All you have to do is click HERE for more details of when the next one will be. It is just £21 for the week.

And now for the first of five ways to get more protein into your diet on a day-to-day basis.

Let's start with full fat Greek yogurt and chia seeds

Ingredients:
3 tablespoons of full fat plain Greek yogurt
1 tablespoon chia seeds
Fresh fruits (e.g. blueberries, grated apple, or mixed frozen fruits warmed through in the air fryer)
50g of nuts, seeds and ground flax seed to add crunch
Tablespoon of crunchy peanut butter (optional)Instructions:

1. Mix Yogurt and Chia Seeds: In a bowl, mix the Greek yogurt with chia seeds. Stir well to ensure the seeds are evenly distributed.

2. Add Fruits: Top with your choice of fresh fruits. 

3. Add the Crunch: Sprinkle the seed and nut combo extra texture and crunch, alongside the scoop of peanut butter (entirely optional if you are not a lover!)

4. Serve: Enjoy immediately, or let it sit for a few minutes to allow the chia seeds to absorb some moisture and soften slightly.

You can prepare it the night before and let it sit in the fridge overnight. The chia seeds will absorb more liquid overnight, giving you a thicker, pudding-like consistency.

Also works well with coconut yogurt if you are plant-based, and can be used as either dessert or breakfast depending on your preference.

Let me know how you get on with the recipe this week and getting more protein into your diet. Would love to hear. I will share another great recipe next week.