How to Eat More Protein

How to Eat More Protein

When we think about protein, we tend to think about animal sources like chicken and steak. But there are so many other ways to get your protein fix.

Protein Kale and Mushroom Egg Cups

When you see this breakfast, you might think, "Eggs. Protein". But look harder! Kale contains 2.5 grams of protein per cup and mushrooms contain 5 grams of protein per cup. Add the eggs into the mix and we’re looking at at least 10 grams of protein per serving, which is a huge win compared to a traditional breakfast like oatmeal.

Let's talk about the do’s and don’ts of protein:

Don’t wait until dinner to eat protein. Protein is so important to help us build muscle, tissue, blood and hormones. Our hair and nails are made up almost purely of protein. And protein actually burns more calories as it takes more energy to breakdown.

Don’t get stuck thinking you need to eat animal products just to get your fix. Protein exists in other places than just meat, fish and eggs!

Do try to incorporate protein at every meal. Keep that little P word in the back of your head at breakfast, lunch, dinner and snack.

Do get protein from non-animal sources. Awesome sources of protein are lurking right where you least suspect them! Think vegetables, seeds, nuts and legumes.

Now to round up our most favourite sources of non-animal protein and where to find them in our That Clean Life recipes.

Protein in Vegetables:

per cup

  • Edamame (17 grams)
  • Peas (8 grams)
  • Spinach (5 grams)
  • Broccoli (4 grams)
  • Kale (2.5 grams)
  • Artichokes (4 grams)
  • Brussels Sprouts (3 grams)

Recipe: Try our Roasted Edamame
Protein Packed Roasted Edamame

Protein in Seeds:

per 3 tablespoons

  • Hemp seeds (10 grams)
  • Pumpkin seeds (7.5 grams)
  • Chia seeds (7 grams)
  • Sunflower seeds (5.4 grams)
  • Sesame seeds (4.8 grams)
  • Flax seeds (4 grams)

Recipe: Try our Lucky Green Smoothie
Protein Packed Hemp Seeds

Protein in Nuts:

per 1/4 cup

  • Peanuts (9.5 grams)
  • Almonds (7.5 grams)
  • Pistachios (5 grams)
  • Walnuts (4.5 grams)
  • Cashews (4.5 grams)

Snack Idea: Cashews & Clementines
Protein Packed Cashews and Clementines

Protein in Legumes:

per 1 cup

Black beans (39 grams)
Chickpeas (39 grams)
Lentils (18 grams)
Kidney Beans (15.4 grams)

Recipe: Try our Sweet Crunchy Chickpeas
Protein Packed Roasted Chickpeas


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