Five foods to boost protein intake

Tired of chicken? Try adding these protein-packed ingredients to your diet


Want to increase the amount of protein in your diet without racking up a huge bill at the butchers? Add these five ingredients to your shopping list…



A very good source of protein, and can be used in similar ways to poultry or fish. Great in stir-fries, tofu is low in fat and also an excellent source of available calcium. (Image: J. Samuel Burner)


Broccoli is a surprisingly good source of protein. A 200g serving contains as much as an egg, plenty of vitamin C, potassium and folic acid. Broccoli also boosts detoxification ability and is known for its anti-cancer properties. (Image: Donovan Govan)


A 100g portion of these lightly fried fish will give you 20g of protein, along with vital omega-3 fats and almost a day’s requirement of calcium. (Image: Tom Betts)

Garden peas

A 200g portion of peas delivers a whopping 12g of protein. Peas also contain significant amounts of vitamin C, vitamin A, fibre, iron and potassium. (Image: Bill Ebbesen)


A handful of almonds will give you 8g of protein (the same amount as an egg), along with healthy monounsaturated oleic acid, which is renowned for its heart-healthy benefits, and significant amounts of calcium and magnesium. (Image: NMajik)


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