Protein PhD - Easy Ways To Increase Your Protein Intake

Nutrition is a hot topic.

While our media sources are awash with praise for whatever diet or nutrient is the literal flavour of the month, you’d be hard-pressed to find a single nutrient that elicits as much passion and emotion as protein.

We all know that every meal should contain “a protein”. However, how much, how little, which form, and where it comes from are burning questions that daily light up our feeds with hot debate and impassioned opinions. You’d think that such a basic building block of life would elicit some degree of global consensus, but that’s far from the case.

We think it’s high time to provide a bit of clarity around protein, and help you discover some fascinating facts, and surprising sources of protein to help you make informed and delicious choices.

Before we dive right in, we first need to understand a bit more about this most controversial dietary element!

What Is Protein?

A great place to start!

Proteins are one of the main macronutrients that make up the bulk of our diets. Other macronutrients include carbohydrates and fats. These guys constitute the bulk of the energy we derive from food as calories. This contrasts with micronutrients, which are primarily vitamins and minerals that support the millions of functions that our bodies and organs perform every day^1.

That’s not to say that macronutrients can’t also play a functional role in our bodies. It’s no secret that our systems use proteins to grow, build muscle and repair tissues, as well as to create hormones and enzymes.

Busy little nutrients, right?

All proteins are made up of building blocks called amino acids. Every human body contains over 100,000 different proteins, all of which contain combinations of just twenty varieties of amino acids. Our bodies naturally make eleven of these (known as non-essential amino acids), and we absorb the remaining nine (essential amino acids) from the foods we eat. It’s like a monumentally complex microbiological Lego set, building every protein that makes us who we are!

Ok! Now that we understand what protein is, it’s time to tackle one of the more controversial subjects:

How Much Protein Should We Have A Day?

The answer is: much less than you think!

The average person requires only 0.8g of protein per kilogram of body weight per day⁴. Given that the typical Aussie male and female weigh in at 87kg and 72kg, respectively⁵, that equates to an average of only around 70g/day for men and 58g/day for women who do no or moderate amounts of exercise.

Does That Mean That Most Australians Are Getting Too Much Protein?

Put simply: Yes.

Based on the numbers above, we only need around 10% of our daily calories to come from protein. However, studies show that most of us are getting almost double that⁶. Excess protein is converted to energy or fat. So, consuming a high-protein diet may be hurting your chances of getting that bikini bod come summertime, rather than helping.

Given that the average steak contains somewhere in the order of 42-54g of protein, it’s absurdly easy to see how quickly a seemingly regular diet can take you hurtling past your daily protein intake budget.

What Are The Best Sources of Protein?

The common perception is that foods fall neatly into categories. Meat, dairy and eggs = protein (and we’ll throw in tofu for those crunchy vegan folk). Grains, fruits, starchy vegetables and legumes = carbs.

In reality, this is a grossly oversimplistic way of looking at the foods we eat. All animal products contain fat, while eggs are also a powerhouse of vitamins and other micronutrients. Grains are certainly a reliable source of carbohydrates, but they are also a great source of protein.

What Social Media platforms don’t tell you is that virtually all food contains at least some protein. For example, most fruit contains around 0.5-2g of protein. This means that while a banana and an orange a day are not your ticket to sculpted pecs, they can contribute about 3-5% of your daily needs. That might not sound like a huge amount, but it all adds up. If most of us accurately analysed the amount of protein contained in all the foods we eat throughout the day with a healthy, balanced diet, we’d almost certainly find that we get all the protein we need without ever having to break a sweat.

Animal Protein Vs Plant Protein - Which Should I Choose?

There is still a commonly held assumption that animal products contain more and better quality protein. However, if you’re considering, or actively moving towards including more plants in your diet, you can rest easy knowing that they have you covered. Think about it: elephants grow to be enormous, rhinos get immensely strong, and elk run blindingly fast - all on an exclusively herbivorous diet. Plants must be doing something right in the protein stakes, right?

One premise frequently used in favour of animal-based proteins is that they provide us with complete protein; i.e. containing all 9 essential amino acids, while plants do not.

At face value, this claim appears to hold water. However, in practice it is rarely, if ever, a nutritional challenge that we should be concerned about. Here’s why:

1. Some plants do contain complete proteins. Common, readily available examples include:

• Soy (including edamame, tofu, tempeh, etc.)
• Quinoa
• Buckwheat
• Chia Seeds
• Hemp Seeds
• Nutritional Yeast

2. Most vegetables and plants contain many of the 9 essentials, just not all of them. This means it is almost comically easy to combine plant-based ingredients to obtain complete protein. Here are some examples of common and simple 2-ingredient combos that will smash your protein KPIs:

• Peanut butter sandwich
• Rice & Beans
• Pita and hummus
• Tomato & Carrot salad

The fundamental conclusion is this: While animal products are indeed a reliable source of complete protein, any balanced, healthy diet containing even the most basic range of vegetables, fruits and grains will provide sufficient amounts of complete protein with ludicrously little effort, even for vegans and vegetarians.

Now that you’ve all received your Protein PhD, it’s time to put the theory into practice!

How To Get Enough Protein - And Remain Healthy

The easy answer to this question would be: eat lots of meat! However, if you’ve read this far, it’s a pretty safe bet that you’re interested in including more plant-protein in your diet, and pursuing a more balanced and healthy lifestyle than that!⁸ So, we thought we’d get a bit more creative and show how you can get all the protein you need from non-animal sources. Let’s see how easy it can be to stay strong, healthy and vibrant, even if you’re a vegetarian or vegan!

1. Gorgeous Grains

As we’ve mentioned above, the nutritional zeitgeist tends to unceremoniously lump all grains into the “carbs” category. This does them a monumental disservice, as many are far higher in protein than most people realise. You heard right, it doesn’t need to be the meat in the sandwich that provides your protein, but the sandwich itself that is doing plenty of the heavy lifting.

It’s crucial to note that whole grains are the hero of this story. However, processed or refined grains can also be a solid contributor to your daily intake. Here is a quick guide to the protein content of various common grains:

We can clearly see that a couple of servings of grains are already getting us well and truly on the way to hitting our targets.

Whether in bread form, a porridge, a fluffy base for a stirfry or a Buddha bowl - there are so many creative ways to enjoy grains and derive all the benefits they contain.

2. Driving Me Nuts…and Seeds

We all know what happens when there’s a plate of nuts out on the table. Once you start grazing, it’s nigh-on impossible to stop. The glorious crunch, subtle sweetness and hunger-busting properties make them a perfect snack. However, nuts and seeds shine even brighter and can steal the show when added to salads, mains, or desserts, or processed into a creamy vegan dairy substitute for meat-free pies, gratins, pasta sauces, and more.

While some may baulk at the fat content, nuts and seeds contain an incredibly high proportion of mono- and polyunsaturated fats (the good kinds!). Compare this to animal products, which typically contain 40-50% saturated fats.

Nuts and seeds are also high in antioxidants, dietary fibre and an impressive variety of vitamins and minerals^10.

When it comes to brightening your cooking, nuts can be your quiet-achieving superstars. Our palettes love a contrast of textures, so sprinkle a handful of pepitas over a salad, add some roasted cashews to a stir-fry, or lavish a cup of crushed almonds, walnuts or your favourite nut butter over a dessert pie or crumble,e and you’re not only creating a superior gastronomic experience; you're adding lashings of protein and other nutrients to the dish.

So, which nuts and seeds are the protein powerhouses? Here’s a quick guide:

3. Banging Beans & Pulses

Sure, these little powerhouses do contain carbohydrates, but they hold their own in any protein flexing contest. For example, compare 1 cup of cooked lentils with 100g of lean beef, and you find that the protein content is almost identical, but with virtually no fat or cholesterol, tons of dietary fibre, folate and iron. Best of all, lentils are about ¼ the price of meat, so they’re also a budget-conscious choice. Trust us, it’s worth the carbs!

With such wide variety to choose from, beans, legumes, and pulses are incredibly versatile and can form the basis of a mouthwatering range of dishes, from homemade Indian curries and daals, to earthy, comforting, authentic Mexican recipes, rich, warming winter soups and stews.

Here’s where beans and pulses stand in the protein count:

4. Sensational Soy

Let’s get something straight. Soy is one of the most efficient and healthy plant-based protein sources around¹². Despite persistent, thoroughly debunked myths about the supposed physiological impacts that some webizens claim tofu has, it’s about as high-quality protein as you can get anywhere..

Now that we have that out of the way, we can focus on the incredible versatility, health benefits and prize-winning protein content of this wonderful plant.

Soy takes on many identities, from a milk to a soup base and the delightful bean in its original form. However, as a part of our diet, tofu is where soy truly brings its A-game to the playing field. Firm or extra-firm tofu typically contains anywhere between 18-22% protein. It doesn’t take a mathematical genius to work out that a couple of hundred grams of tofu on its own can take you well past the halfway point of your daily protein target.

There are hectares of webspace dedicated to the innumerable ways to prepare tofu to make delicious, satisfying meals. Whether you’re shredding it, baking it, frying it, or slicing it, tofu’s exceptional protein credentials and chewy texture make it an ideal, and far healthier substitute for meat.

Simple, Delicious Ideas to Smash Your Protein KPIs

We’ve already seen how incredibly easy it can be to get significant amounts of complete protein. Let’s face it, though, nobody wants to live on two-ingredient meals. Let’s look at a couple of super quick and simple meals that deliver a heavyweight protein punch:

1. Souped Up Slow Cooker Oats

Cooking oats in a slow cooker is not for a busy weekday. Rather, it’s the perfect way to start a leisurely Sunday Morning. The benefits of slow-cooker oats are that the grain really takes on the flavours of the ingredients and develops a firmer, less mushy texture. This recipe is for one serve, so multiply by the number of people to get the right quantity.

Method:

• Place the oats, soymilk, ground flax, cinnamon, vanilla and banana in a non-stick slow cooker. Add some water if you prefer a thinner consistency.
• Cook the ingredients on low for 1.5-2 hours.
• Scoop the cooked oats into a bowl.
• Sprinkle the hemp, slivered almonds, and raisins over the top, then serve.

Couldn’t be easier. Couldn’t be more delicious! With 23g of protein per serve, you’ve got over ⅓ of your daily requirement before midday!

2. Dreamy Creamy PBJ Smoothie

This sublime smoothie has everything. Loads of sweet flavour, a thick, creamy texture and a huge headstart on your daily protein goals,

Method:

1. Place all the ingredients in a portable blender
2. Blitz on “Smoothie” mode
3. Pour into a cup, or take it with you in the portable blender-ready cup for an on-the-go meal replacement.

Tofu Noochie Nuggets

Even the kids will love these meaty, savoury nuggets. A cinch to make, ready in no time and incredibly healthy thanks to the magic and ease of use of the air fryer.

Method:

1. Press the tofu lightly, then tear or cut into nugget-sized pieces.
2. Mix soy milk, soy sauce, garlic powder, paprika, and pepper in one bowl.
3. Mix nutritional yeast and chickpea flour in another bowl.
4. Dip tofu pieces into the wet mix, then coat in the nooch-chickpea mix.
5. Air fry at 190°C / 375°F for 12-15 minutes, shaking halfway, until golden and crisp.

Conclusion: Protein Should Be Simple, Not an Obsession

If you’ve learned anything by now, it’s how easily you can get all the protein you need without going to any extraordinary effort, cost or time commitment, even without meat, dairy or eggs.

With a handful of simple, readily available products, you can avoid the relentless media obsession with protein and eat delicious, healthy foods that provide you with everything you need.

For more healthy, delicious, nutritionally balanced meals, check out our recipe section. You can also find a wealth of additional information on healthy, non-stick cooking, cooking inspo, and our incredible range of products in our non-stick, non-toxic cookware store and cookware blog.

Notes:

1. Healthline: 11th December, 2019 - What’s the Difference Between Micronutrients and Macronutrients?

2. Better Health Channel - Protein

3. Cleveland Clinic: 22nd December, 2021 - Amino Acids

4. Mayo Clinic Health System: 27th November, 2024 - Are you getting enough protein?

5. Royal Australian College of General Practitioners: 12th December, 2018 - Health snapshot of the ‘typical Australian’

6. Nutrients: August 8th, 2018 - Macronutrient Composition of the Australian Population’s Diet; Trends from Three National Nutrition Surveys 1983, 1995 and 2012

7. Healthline: May 28th, 2024: 13 Complete Protein Sources for Vegetarians and Vegans

8. International Journal for Vitamin and Nutrition Research: Jan 18th, 2016: Health Risks Associated with Meat Consumption: A Review of Epidemiological Studies

9. Data sourced from various resources of the United States Department of Agriculture (USDA)

10. etter Health Channel: 28th January, 2026 - Nuts and Seeds

11. Fertility & Sterility: May 1st, 2010 - Soybean isoflavone exposure does not have feminising effects on men: a critical examination of the clinical evidence

12. Wellbeing Nutrition: 10th November, 2025 - 9 Surprising Tofu Protein Facts You Need to Know