How much protein is in this? How do I get more protein into my diet? How much protein do I need? High protein snacks? Plant-protein vs non plant-protein?
Protein. The hot topic, since forever. This year, more people than ever have tried, incorporated or have transitioned into a plant-based lifestyle. Previously there has been a perception in society that achieving optimal health or peak performance is difficult or impossible without animal proteins in our diet. As we have learned over the years, this is far from the truth. Numerous health professionals, individuals, athletes and families are proving this.
Whether you’re plant-based, vegetarian, flexitarian, an athlete or someone simply looking to incorporate more plant-based protein into your diet, it can be quite overwhelming with all the information on the market. Especially in this day in age, we are always on the go with a million and one things on our to do list. To help you out we have summarised a few of our top tips for sneaking a little bit of extra protein into your diet, without you even having to think twice about it. We’ve even included our current favourite, go to, plant protein packed recipe! Let’s get into it.
The first on our list, naturally! Did you expect anything less from us? Top of our list, with good reason. Natural, minimal ingredient nut butters and peanut butters are mostly known for their ‘healthy fat’ content and ‘delicious’ taste. However, a major factor that can be overlooked is the protein aspect of these delicious spreads. In this blog, we are focusing on peanut butter. Arguably the most common and most used of the nut butters, peanut butter is super rich in plant based proteins and is a great addition to any diet (excluding allergies).
Our salted natural crunchy peanut butter contains just two ingredients: roasted peanuts and a pinch of natural salt. Containing 4.7g of healthy fats, and 2.5g of plant protein per serve! But let’s be honest… We never really have one serve. Super convenient, packed in a little glass jar we love to pair yours with a slice of wholemeal toast, rice cakes, vegetable sticks or by the spoon if we’re tight on time! Or add a generous dollop on top of our morning oats, smoothie or yoghurt bowls. Also delicious blended in smoothies or savoury dishes as a sauce! So really, the perfect solution. Especially if you are always on the go, training or short on time. Keep a jar handy in the office, at home and wherever else you find yourself spending most of your time!
Bread especially has often got a bad wrap in the industry or known to be just ‘carbohydrates’. Certain whole grains are actually packed with nutrients. For example, one slice of ezekiel whole grain bread contains 5 grams of protein! It is true that one slice of bread does not contain as much protein as peanut butter let’s say, however if you pair them together, it truly is a match made in heaven! Other great whole grain options are oats, which are great breakfast options on the go - add a serve of plant-based protein, fruit and top it all off with some peanut butter and you’ve got yourself a protein packed powerhouse breakfast to start your day!
Plant-based protein powder
Not ‘essential’ but definitely one of the most convenient, on the go options. A plant-based protein can help you meet your daily protein target with ease. Life can get busy and sometimes it can be hard to keep up with all the requirements with the long term goal in mind. So adding a serve or protein powder either in your breakfast or simple snack can add 20g - 30g of protein in one go!
When looking to add a supplement it is important to find one with high quality ingredients as well as containing extra nutrients to help your body get everything else it needs. Many proteins can be just straight soy or pea protein, which results in a chalky texture. We recommend sourcing a dual blend protein with either brown rice, pea protein, sunflower seed protein or a combination of all! Find a flavour and protein you love, and you’ll be adding them to your smoothies, oats, acai bowls and favourite treats in no time! Which brings us to our favourite recipe of the month...
As the weather seriously warms up here in Australia, we are well and truly head deep in acai season, and we are not mad about it. Acai bowls are typically made with a base blend of fruit and topped with granola. We love to add a few little extras into ours when we make them at home to ensure we are also getting a little boost of protein! Here is our protein packed, peanut butter berry acai bowl.
Protein peanut butter berry acai bowl
(makes 1 bowl, to make 2 simply double the recipe!)
1 frozen banana
2 acai sachets
Handful of frozen berries
1 serve Body Science Clean Vegan Protein Vanilla (optional)
1 tbsp 99th Nut Butter Unsalted Natural Peanut Butter
Splash of almond milk
Fresh fruit, we love raspberries, strawberries and banana
A (very) generous serve of 99th Nut Butter Unsalted Natural Peanut Butter (yum!)
That’s it! Our top tips for all your plant based protein needs, done easy. All our fave protein hits are super simple, convenient and easy to pick up - we grab all ours from our local Coles! Great to have on hand when you need a protein filled snack, or simply add it to your meals for a little something extra. We cannot wait till you give our acai recipe a go, please let us know! We would love to see your creations and hear your feedback. We would also love it if you could share your favourite plant-based protein hacks with us. Find us on instagram for more delicious creations, let us know yours and we’ll see you there!