• Sandra Jojo

10 Easy Ways How To Increase Protein Intake

Updated: Jun 29

Protein Options for Pescetarian Diet


Recently I was interviewed by amazing Shifa who shares healthy recipes and tips in her inspiring The Healthy Savvy blog. During the interview, I talked about my weight-loss journey few years ago and gave my recommendations on how to create healthy lifestyle habits that will last. You can find a link to the interview here. This health talk really inspired me to talk more about the benefits of healthy lifestyle that help you maintain your weight-loss results. In this post, I will talk about the ways to increase protein in diet and will explain how hitting protein goals will improve your overall well-being. I will also list healthy protein options for pescaterian diet and give my recommendations how to boost protein intake without meat.


How Much Protein Do You Need To Lose Fat?


The Recommended Dietary Allowance (RDA) for protein is actually only 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). However, if you are in regular training and your aim is to lose body fat, you should aim to increase protein in your diet. To boost protein intake, it is recommended to consume 1.6 - 2.2. per kg a day. Another way to calculate your protein goals is to measure your height in centimetres and turn it into grams. For example, if your height is 165cm - your protein goal should be around 165 grams per day. If you manage to build and retain as much lean mass as possible, you will lose more weight from fat stores. Therefore, it is important to boost protein intake in order to achieve your fitness and healthy lifestyle goals.



The Benefits of Hitting Protein Goals


Think about it, every cell of your body has some protein in it. By boosting your protein intake, you increase your muscle mass and strength. It is also good for your bones and it lowers your blood pressure. Hitting protein goals is a great way to boost your metabolism and increase fat burning. If you know the ways to increase protein in diet, you will benefit from reduced hunger levels and appetite and most importantly those cravings for late-night snacking. When I was going through my weight-loss journey, I noticed that my high protein pescetarian food list really helped me to feel full for longer. I knew I needed to increase protein as much as I can to maintain my weight-loss results.


How To Hit Protein Goals Without Meat?

Three years ago, I completely stopped consuming meat and became pescetarian. As I started to exercise regularly, I noticed that hitting protein goals was vital to keep my energy up, maintain my strength and help muscles to build and repair. At first, I was struggling to find healthy high protein options for pescetarian. It took me a couple of months to create a healthy pescaterian food list that helped me to increase protein in my diet. Are you ready to find out how to increase protein intake?


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High Protein Pescetarian Food List


1) Fresh Fish

If you're looking how to hit your protein goals then make sure you include fish in your diet. I absolutely love salmon, tuna, cod and seabass. Grill some fresh fish, boil few potatoes and make a salad of seasonal veggies - that's your nutritious, healthy, high protein pescetarian dinner sorted. Loaded with vitamin D, omega-3 fatty acids, fish is one of the healthiest high protein foods on the planet. If you would like a good selection of fresh fish delivered to your door, then check out Port of Lancaster Smokehouse. They deliver high quality selection of fresh fish in few working days.



Benefits of Port of Lancaster Smokehouse Fresh Fish Box:

  • Great variety of fish: cod, haddock, salmon, seabass and shrimps

  • Quick delivery in UK

  • Award winning taste



2) Whey Protein

If you are looking what to include in your high protein pescetarian food list - whey protein is an excellent option. Whey protein is a great way to increase protein in your diet because it increases muscle gain when combined with resistance training. It helps you retain your muscle mass when you are in a calorie deficit. There are so many ways to increase protein in diet using whey protein: protein pancakes, cookies, shakes, brownies, nutritious protein balls, cheesecakes, smoothies and puddings - are all great protein options for pescetarian. My preferred brand for whey protein is MyProtein: reasonable price and good quality as well as flavour.


Benefits of MyProtein Impact Whey Protein:

  • 21g of protein per serving

  • Low fat

  • 4.5g BCAA

  • 3.6g glutamine

  • Variety of different flavours

  • Suitable for vegetarians



3) Protein Shake

Do you love milkshakes and wonder how to hit protein goals? Then protein shake is your yummy option to increase protein intake. My favourite brand for protein shakes is Grenade Carb Killa. I absolutely love the flavours of their protein shakes: chocolate mint, cookies and cream, strawberries and cream, fudge brownie, white chocolate (my personal favourite) and banana armour. I usually enjoy this shake as a treat after workout. I must also share that I adore Grenade Carb Killa Chocolate Spread. It's so tasty and helps to boost protein intake. What's not to love?


Benefits of Grenade Carb Killa Protein Shakes:

  • Over 24g of protein

  • Less than 220kcal per shake

  • Lactose free

  • Suitable for vegetarians and pescetarians

  • Great flavours to choose from



4) Protein Water

If you are not a fan of protein shakes, check out this delicious protein water! It has impressive 20 grams of protein in a bottle. You can choose from four different flavours: strawberry and rhubarb, citrus apple and mint, watermelon and orange and mango. Vieve protein water is a great way to have a refreshing drink in summer as well as boost protein intake.


Benefits of Vieve Protein Water:

  • Sugar free

  • Zero carbs

  • 20g of protein

  • Dairy and lactose free

  • Fat free

  • BCAAs

  • Gluten and preservative free

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5) Protein Yogurt

I have been looking for a perfect high protein yogurt for a long time. I was struggling to find something that would taste great, be low in carbs and high in protein. I was wondering how to hit protein goals including yogurt in my diet. And finally, after trying out a large number of high protein yogurts I could find in local supermarkets, I found the one: Nestle Lindahls Kvarg yogurts. They are thick and creamy, similar to Greek yogurt but low in calories. My favourite flavour is white chocolate. I usually get them from local Asda supermarket (also available in Sainsbury's, Tesco Ireland, Waitrose, Iceland, Morrisons and Ocado).


Benefts of Nestle Lindahls Kvarg Yogurts:

  • 17g of protein

  • Fat free

  • Low sugar

  • Low carb

  • 7 tasty flavours to choose from



6) Eggs

I am a big fan of poached eggs or an omelette for breakfast. If you love eggs you know easy ways how to increase protein intake. Who knew that 3 eggs provide around 19g of protein! According to scientific research, having eggs for breakfast reduces your appetite and keeps you full for longer. If you prefer liquid egg whites, I recommend trying out Uncle Jack's Free Range Liquid Egg Whites. However, if you do like to include eggs in your high protein pescetarian food list and live in Edinburgh then browse East Coast Organics website. They always have fresh, free range eggs available for delivery.


Benefits of Fresh Eggs from East Coast Organics:

  • Locally sourced

  • Quick delivery in and around Edinburgh

  • Source of selenium, vitamin D, B2, B6, B12

  • Full of minerals: zinc, iron, copper

  • High quality protein

  • Promotes healthy skin


7) Protein Bar

If you love chocolate and wonder how to increase protein intake, then protein bars can be a great option for you. I personally love protein bars because they taste as great as normal chocolate bars and at the same time you don't have to think how to increase protein in diet. My favourites are PhD Smart Bars. I love that they have 3 layers and a great, crunchy texture. I always make sure I have a few different flavours at home so I can have a quick, healthy snack when I crave chocolate.


Benefits of PhD Smart Bars:

  • 20g of protein per bar

  • Triple layer

  • Palm oil free

  • Low carb

  • Low sugar

  • Many flavours to choose from




8) High Protein Porridge

Looking for breakfast options for pescetarian that are high in protein? High protein porridge can be your solution. It is quick to make and very nutritious. My favourite one is The Protein Works High Protein Porridge. The brand offers four amazing flavours: apple and cinnamon, banana and chocolate chip, milk chocolate and original.


Benefits of The Protein Works High Protein Porridge:

  • 20g of protein per portion

  • Less than 3g of sugar per serving

  • High in fibre and vitamins

  • Packed with low GI carbs

  • 4 delicious flavours

  • Great breakfast protein options for pescetarian



9) Tofu

If you don't like fish and seafood, then tofu could be a great option to increase protein. I love deep friend tofu so much! It is tasty and contains all nine essential amino acids. It is also a source of calcium, manganese, phosphorous and iron. Being gluten-free and low in calories it makes a great entry to add to a high protein pescetarian food list. My favourite way to have tofu is to enjoy a sweet and spicy tofu pad thai. If you would like to get some more recipe inspirations for cooking tofu, I highly recommend reading this amazing cook book: Easy Tofu Cookbook: 50 Unique and Easy Tofu Recipes. To order tofu online, follow the link below:



Benefits of Mori-Nu Firm Tofu:

  • Gluten-free

  • Suitable for vegetarians, pescetarians and vegans

  • Contains all nine amino acids

  • Source of minerals and vitamins

  • Low calorie


10) Protein Cheese

Cheese is probably my favourite food ever. However, I am aware how it is usually very high in fat and not really a great source of protein. I was doing a lot of research to find cheese that would taste good and also would help me boost protein intake. I have come across Eatlean brand and was not disappointed. They have a wide variety of different cheese products and spreaders and the delivery was really quick. I was also impressed with their high quality packaging so the cheese stays cold during delivery.


Benefits of Eatlean Protein Cheese:

  • Low fat

  • Low calorie

  • Gluten free

  • Made with British cow's milk

  • Suitable for vegetarians and pescetarians

  • Very high in protein if compared to other sorts of cheese



Ways to Increase Protein in Diet


I hope you found my recommendations how to increase protein intake useful. To sum up, here is a list of high protein options for pescetarian:


1) Fresh Fish

2) Whey Protein

3) Protein Shake

4) Protein Water

5) Protein Yogurt

6) Eggs

7) Protein Bar

8) High Protein Porridge

9) Tofu

10) Protein Cheese


What are your favourite high protein foods?Feel free to leave a comment below.


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