For those of you still on a 'new year new me' buzz, first of all congrats, and second of all, fair play.
You're probably starting to see the effects of all of your hard work and exercise, and that's probably cause you've been eating clean and getting all the delicious nutrients you need.
Getting adequate amounts of the aforementioned macronutrient in can be quite daunting and quite difficult, but we've put together five easy ways to up your protein levels without eating like a total caveman.
These ingredients won't cost you an arm and a leg either, so no need to fret.
1. Embrace the egg
Ever wonder why Instagram stars are flat out eating omelettes? Here's why. One large egg contains 6g of protein.
Whether fried, boiled, poached or scrambled – treat yourself to some eggs and feel full for hours.
2. Greek it up
Greek yoghurt is incredibly versatile as an ingredient in baked goods or a higher-protein substitute for sour cream (once you keep an eye on the nutrition label, flavoured varieties can be filled with sweeteners).
The extra thick yoghurt has more protein than its soupier cousins: 23 grams per 8 ounces. Proving thicker = better.
3. Plenty of fish in the sea
Fish is a a gain train passenger's best friend, being an incredible source of lean protein and not to mention the omega-3 fatty acids that have been linked to improved brain function.
If you don't have time to cook your own, tins of tuna and mackerel and the like have about 20 grams of protein per 3-ounce serving. Not bad for something that costs less than 80c.
4. Green party
Having a salad? Getting more protein is as easy as switching out the iceberg for baby spinach or kale, or adding a cup of protein-rich veggies like peas, broccoli, mushrooms, or soybean sprouts. Tastier than you'd imagine, and more filling than their leafier counterparts.
5. And edamame beans
If you're a savoury treat or crisp lover, then edamame beans are just the ticket for you.
For a solid snacking experience with more balanced macros, you can get a salty-crunchy fix with roasted edamame, which boast 14 grams of protein per quarter cup and genuinely taste deadly.
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