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protein diet guide

January 15 2018 by Jess

Everything you need to know about getting more high protein foods in your diet, including a 3 day meal plan from the graze nutritionist.

prepping salad jar

The best recipes balance protein with other macro and micronutrients, helping you get sufficient protein throughout the day as part of a balanced diet.

One of the most important parts of a nourishing diet is that you enjoy what you’re eating, so don’t force yourself to eat tofu if you’re not enjoying it! Experiment with cooking at home and collect your favorite recipes to make the most of your food and make it a long term, sustainable healthy lifestyle.

We’re kicking you off with a 3 day meal plan from our nutritionist Jess. Keep reading to find more breakfasts, lunches and snacks that are easy to make and delicious to eat.

meal plan
jess smoothie

start the day with a protein-packed breakfast

The best way to nourish your body with protein is by balancing it with our other macronutrients throughout the day, including some form of protein with every meal and snack.

Starting the day with a protein-packed breakfast means revving your metabolism so that your body is producing energy steadily until lunch.

10 recipes to add more protein to your breakfast
veggie protein power

fuel up with a nourishing lunch

Balancing protein with healthy fats and complex carbohydrates means giving your body the nutrients it needs to keep you going.

Our nutritionist loves a bowl of soup as it's the perfect way to pack in loads of vegetables, and can be made the day before so it's ready to go.

carrot, coconut & tomato soup
docaitlin snack bag purse

bridge the gap between lunch and dinner

The most satisfying and efficient snacks have a balance of protein, great fats and fiber. These three combined will carry you through to your next meal nicely, so aim for nuts, seeds, chickpeas, dips & fresh veggies.

easy on-the-go protein snacks

Dining out ideas

It can be difficult to stick to your resolutions when you’re eating out at a restaurant or enjoying a takeaway. Here are some healthy options to help you make better choices:

  • High fiber breakfasts such as weetabix/oatibix or oatmeal
  • Coffee or tea with almond or soy milk
  • Greek yogurt with nuts, seeds or fruit
  • Smoothies made with natural protein boosters
  • Choose lean protein like turkey, chicken breast, grass-fed beef or fish
  • Or plant protein such as legumes, beans, nuts and seeds
  • Sushi and sashimi with soy sauce and seaweed
  • Lean protein salads with nuts, seeds, and extra virgin olive oil dressing
jess weights

We’ve made it easy to get more tasty protein into your day to help maintain healthy muscle growth. Support your active lifestyle with delicious protein snacks, created by our taste experts and portioned by me to give you a handy source of protein whenever you need a tasty boost.

Jess, graze nutritionist
Jess food

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

view all posts by Jess

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