Quinoa: “This is another powerhouse, providing all nine essential amino acids – quite rare for a plant source.”
Nuts and seeds: “Almonds, chia and hemp seeds add both protein and healthy fats to your diet.”
Tofu and tempeh: “These are fantastic soy-based options that can be incorporated into a variety of dishes.”
Spirulina: A type of blue-green algae, “add it to smoothies or take it as a supplement.”
How to get more protein – quick hacks
As well as healthy swaps (for example, swapping cereal for Greek yogurt or eggs at breakfast), consider adding a piece of protein to your regular meal.
“When you make a salad, top it with grilled chicken, tofu or chickpeas to give it an extra boost,” says Riya. “Or, instead of just pasta, why not add some lentils or beans to make it more balanced?”
And, while protein powders are no substitute for a healthy diet, sipping a shake in the morning or post-gym is an easy way to ensure you also get enough protein (Stanley cup and dumbbells are optional).
Signs that you’re not getting enough protein
It’s worth stressing that a life-threatening protein deficiency is rare in the UK. Concerns about not getting enough protein typically arise if you’re on a restrictive diet or taking weight-loss drugs.
That said, these are the signs that you’re not getting enough protein via your diet:
1.Swollen feet and ankles
A common sign that you’re not getting enough protein is swelling (also called edema), especially in your feet, ankles and abdomen. This is because a lack of protein affects the balance of fluids in your tissues, says Riya.
“Proteins like albumin help manage the balance of fluids between blood vessels and body tissues. Without enough protein, this balance is disrupted, causing fluid to accumulate in the wrong places, leading to noticeable swelling.”
As many things can cause edema, speak to your doctor in case it’s a symptom of something more serious.
2. Mood swings
Many neurotransmitters – chemicals that your brain uses to communicate between cells – are made of amino acids. For example, the amino acid tryptophan is a precursor to serotonin, the body’s feel-good chemical.
“Protein provides the amino acids crucial for the production of neurotransmitters such as serotonin and dopamine, which are essential for maintaining stable moods,” Milena notes. So a lack of protein can really affect how you feel.
Milena adds that mood changes, such as feeling “hangry” (a combination of feeling hungry and angry), can indicate insufficient protein intake, too. “Protein helps balance blood sugar levels and, with inadequate consumption, your blood sugar can drop, leading to irritability and mood swings.”
3. Hair, skin and nail issues
Protein is crucial for the health of your skin and hair. “When you’re not getting enough protein, your body prioritises the vital functions, which often means your hair and skin get less attention,” Riya says.
The amino acid cysteine is important for the production of keratin, “a key protein in hair, skin and nails,” Milena adds. Without adequate protein intake, your hair growth cycle can become disrupted, leading to increased hair shedding and nails can become brittle.
As for your skin, protein plays a crucial role in maintaining its elasticity and hydration, Riya notes. “A lack of protein can impair collagen production, another protein that keeps your skin firm and supple,” she explains. “This results in dry, flaky skin that might also appear duller. Essentially, ensuring a balanced protein intake supports healthy, glowing skin and strong, thick hair.”
4. Slow-healing wounds
For similar reasons, not eating enough protein can mean that cuts and sprains take longer to heal. “Protein is essential for tissue repair and the formation of new cells and collagen,” explains Milena. “Insufficient protein intake can lead to slower wound healing and an increased risk of infection.”
5. Weak muscles and feeling tired all the time
If you find you get tired quickly, or frequently have sore muscles, it might be a sign that you’re not getting enough protein.
