Finding ways to get more protein into our family meals

Here are some simple tips and easy additions to make your meals more protein-packed

We are a mostly vegetarian family. Sometimes we eat fish if we trust the source or if friends share their catch with us, and sometimes we’ll add anchovies to a pasta sauce, or put sardines on a spaghetti, but most of our meals are veggie-led. This means we are always looking for ways to boost the protein in our diet.

I thought I’d share some of the ways we bulk out our meals in case you’re looking for tips. Even meat-eating families can benefit from more protein — it’s one of the most important nutrients!

BREAKFAST:

In my Tweens & Teens online course, I interviewed several nutritionists who argue that protein is especially important at breakfast — it helps set the tone for energy levels, focus, and overall wellbeing throughout the day. If we want our kids to stay focused at school, we should make sure they’re eating a protein-rich breakfast. (We stopped buying boxed cereals after I had those discussions!)

• I always make a pot of porridge for breakfast. I mix in chia seeds, cook it in milk, and always go a bit crazy with the toppings. We like to add Greek yoghurt, nut butter (we love pecan butter), and a ground seed mix. Sometimes I’ll add nuts to the top too.

• On weekends, I like to add almond flour to my pancake mix. Sometimes I add chia seeds and I usually add an extra egg to the recipe too. And we always have nut butter and yoghurt as a topping option.

• If I bake muffins, I like to substitute half the flour for almond flour, and I often add yoghurt too (sometimes an extra egg even!). (Here’s a healthy protein-packed muffin recipe.)

• Of course eggs (scrambled or fried) are a great protein-rich breakfast option too. We almost always have a stash of hardboiled eggs in our fridge for whenever the kids say they’re hungry. It’s the perfect easy snack.

LUNCH:

• We like to put hummus and feta into the wraps that go into our kids’ lunchboxes (we often sprinkle sesame seeds too). In their lunchboxes, we also include hummus in dipping pots so they can dip their veggies.

• We often put a hardboiled egg int their lunchboxes too. (Michael likes to draw faces on the eggs to give the kids a giggle when they open their lunchboxes.) We also put nuts like pistachios, pecans, or almonds into small containers in their lunchboxes.

• If we make avocado toast or other open-faced sandwiches, we’ll sprinkle sesame seeds or hemp seeds or seed mix like dukkah. (We even sprinkle sesame seeds on their peanut butter sandwiches!)

DINNER:

• We eat lots of chickpeas! Crispy ones like these, or fried like these, in a fish stew like this, in a soup like this, or in a salad like this.

• We also eat a lot of lentil dishes like this lentil bolognese, this Turkish bulgur and red lentil soup (a longtime favourite recipe), and lots of lentil dahls.

• We add tofu to our veggie stir fries and laksas. (Michael usually bakes it because it’s quick and mess-free, but you can also fry it.)

• We add seeds (sesame or hemp) to our roast veggies and soups.

  Do you have any tips you can add? My best friend, Aimee, puts an egg yolk or two through her homemade macaroni and cheese to make it more healthy and substantial. (Love this tip!) Feel free to share below…

  Courtney x