Balanced Protein Meals, Snacks & Measuring Quantity

• Complete proteins contain all nine essential amino acids and can be found in animal products like beef, chicken, and fish, as well as in some plant-based options like quinoa and soy.
• Incomplete proteins: incomplete proteins lack essential amino acids, primarily found in plant-based sources like beans, pulses, nuts, seeds, and whole grains. Eat a variety of these foods to obtain all essential amino acids.

Animal protein sources are meat, poultry, fish, eggs, and dairy products like milk, cheese, and yoghurt. They offer "complete" proteins with all the essential amino acids the human body needs.

Most plant-based proteins are "incomplete," lacking essential amino acids. However, some plant-based sources are "complete," such as:

1. Quinoa: A complete protein seed, often used as a grain in cooking. Good source of fibre, iron, and magnesium. One cup of uncooked quinoa yields about 3 cups of cooked quinoa. Aim for 1-2 servings (or 1-2 cups cooked) per meal to get enough protein. Quinoa is a complete protein but also high in carbs and calories. So, balance it with other nutrients and consume it in moderation to manage your carb or calorie intake.
2. Buckwheat: Gluten-free grain-like seed, a complete protein. Good source of fibre, iron, and other minerals.
3. Hemp seeds: Highly nutritious source of protein, containing all essential amino acids—good source of healthy fats, fibre, and minerals.
4. Chia seeds: Small seeds high in protein, fibre, and omega-3 fatty acids. A complete protein can be added to smoothies, oatmeal, or yoghurt for an extra protein boost.
5. Spirulina: Blue-green algae is often consumed as a dietary supplement due to its high protein content and other nutrients—a complete protein containing all essential amino acids.

As mentioned above, most plant-based protein sources are incomplete because they lack sufficient amounts of all the essential amino acids. Therefore, combining different plant-based protein sources that complement each other makes it possible to create a complete protein.

Combining beans and rice is a common protein pairing in many cultures. Beans are low in methionine but high in lysine, while rice is low in lysine but high in methionine. When you combine them, you create a complete protein containing all essential amino acids in sufficient amounts.

Examples of protein pairing include:

• Hummus and pita bread
• Lentil soup and bread
• Peanut butter on sourdough bread
• Tofu stir-fry with brown rice
• Quinoa salad with mixed vegetables and chickpeas

These are guidelines; however, people training for sports may need to consume more. For most people, these levels are sufficient.

But what does this mean in practice?

• spirulina powder per 100 grams 60-70 g protein
• baked beans (3 tbsp 120g)= 6 g protein
• chickpeas (3 tbsp 105g)= 8 g protein
• wholegrain rice: 1 portion (75 g uncooked) = 7 g protein
• walnuts: 1 portion (30 g) = 4 g protein
• peanuts: 1 portion (30 g) = 8 g protein
• baked beans: 3 tablespoons = 6 g protein
• lentils: 3 tablespoons = 9 g protein
• tofu: 1 portion (100 g) = 8 g protein
• grilled chicken breast without skin: 100 g = 32 g protein
• lean grilled beef steak: 100 g = 31 g protein
• baked fish: 1 serving (140 g) = 25 g protein
• canned tuna: 100 g = 24.9 g protein
• cheddar cheese: 1 serving (8 g) = 8 g protein
• eggs: one medium egg = 7 g protein
• milk: 1 serving (200 millilitres) = 7 g protein

• Breakfast: Greek yoghurt, eggs, cottage cheese, chia seeds, hemp seeds, oats with almond butter, a protein smoothie with whey or plant-based protein powder
• Snacks: Hard-boiled eggs, nuts and seeds, beef or turkey jerky, hummus with veggies, protein bars, edamame
• Lunch and Dinner: Chicken breast, salmon, lean beef, tofu, tempeh, lentils, Quinoa, brown rice, chickpeas, black beans, broccoli, spinach, kale, cottage cheese, Greek yoghurt

Balanced, high-protein snacks can help you feel full between meals. But, while quality is important, quantity matters too. This article explores healthy options, how to measure protein per serving, and protein snack options for a healthy diet.

1. Apple slices with almond butter: Cut an apple into pieces and spread almond butter on top for a delicious and balanced snack. Apples provide carbohydrates and fibre, while almond butter provides protein, healthy fats, and additional fibre.
2. Greek yoghurt parfait: Layer Greek yoghurt with fresh fruit, sugar free-granola, and a handful of nuts for a protein-packed and satisfying snack. Greek yoghurt provides protein and calcium, while fruit and granola provide carbohydrates and fibre.
3. Savoury Roasted Chickpeas: Drain and rinse a can of chickpeas, toss them in olive oil and your favourite spices (we like paprika!), and roast them in the oven for a crunchy and nutritious snack. Chickpeas provide protein and fibre, while olive oil provides healthy fats.
4. Hard-boiled eggs and avocado: Slice a hard-boiled egg and half an avocado, and sprinkle them with salt and pepper for a simple and balanced snack. Plate this with tomatoes, cucumber and mint leaves. Eggs provide protein and healthy fats, while avocado provides healthy fats and fibre.
5. Homemade trail mix: Combine your favourite nuts, seeds, and dried fruits for a balanced and satisfying snack. Nuts and seeds provide protein and healthy fats, while dried fruit provides carbohydrates and fibre.

1. Greek yoghurt is a protein-rich snack, providing about 17g per 170g portion. Opt for plain, nonfat, or low-fat varieties to avoid added sugars and calories. Add fruit, nuts, or seeds for extra nutrition.
2. Cottage cheese provides 14 grams of protein per half-cup serving and is a good calcium and vitamin B12 source. Add fresh fruit, nuts, or herbs for more flavour.
3. Hard-boiled eggs are a protein-packed, portable snack with vitamins and minerals, including vitamin D, B12, and selenium.
4. Edamame is a soybean snack packed with 8 grams of protein per half-cup serving, fibre, and other nutrients. Enjoy steamed or roasted with salt or seasonings.
5. Nuts and seeds are a nutritious snack due to their high protein, healthy fats, and fibre content. Almonds, peanuts, and sunflower seeds are exceptionally high in protein, with about 6-8 grams per quarter-cup. However, they are also high in calories, so enjoy them in moderation.
6. Jerky is a healthy snack for busy people. Choose organic, hormone-free, lean meats like beef, turkey, or chicken, and avoid high-sodium and preservative-heavy varieties.