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PROTEIN COUNTER
• Protein is important to build muscle , repair wounds and make hormones .
Benefits You will have more energy to :
• Do the things you love to do
• Stay active
• Give you strength to do your everyday activities
• Remain independent
• Prevent weight loss and / or increase weight
10 ways to increase your protein and energy
1 . 2 . 3 . 4 . 5 . 6 .
7 . 8 .
Aim for 6 small meals across the day or to eat every 1-2 hours
Have small snacks between meals . Even if you are not hungry , try a few mouthfuls
9 .
Keep food you enjoy in the cupboard and fridge
Have ready to eat meals available in the fridge / freezer
10 .
HIGH PROTEIN AND / OR HIGH ENERGY DIET
If you are under weight or have recently lost weight without trying , or you have a poor appetite , you may be recommended to eat a high protein high energy diet . Eating foods that are high in kilojoules ( calories ) and muscle-building protein will help you to gain weight , build strength and recover quickly from illness .
Eat your high energy and protein foods first at mealtimes
Include high energy / protein drinks throughout the day
Cook food in extra oil , butter or cream
Add grated cheese , cream , butter , oil and / or high protein and energy supplements to meals like soups , casseroles , smoothies and even porridge
Add nuts , seeds and maple syrup to ice cream , custard and yoghurt
Add avocado and mayonnaise to sandwiches
Meat
Chicken
Tofu
Seafood
High Protein and / or High Energy
Tinned tuna / salmon
Eggs
Legumes ( chickpeas , lentils , black beans , red kidney beans , baked beans )
Yogurt with fruit
Custard
Cheese
MEAT AND
ALTERNATIVES
Milk fortified with skim milk powder
GRAINS , NUTS
AND PULSES
Nuts and seeds
High protein and energy supplements
DAIRY AND
ALTERNATIVES
Peanut butter on toast with bananas
Tinned tuna with mayo on wholegrain crackers
OTHER
Eggs
Dried fruit
Pastry
Yoghurt
Peanut butter
Muffin
Smoothie with milk and / or high protein and energy supplement and fruit
• Everyone requires protein in their diet , however some people may require a high or low protein diet .
* Cooked weight
Muffin
Oil
Beef ( 100g *) Protein : 28g
Cordial Cream / sour cream
Juice
Honey / maple syrup / jam
Quinoa ( 1 / 2 cup cooked / 120g ) Protein : 4.7g
Ice cream
Soft drink
Chicken ( 100g *)
Protein : 28g
Baked beans on toast
Mayonnaise
Hummus with pita bread
Soy milk ( 1 cup )
Protein : 7g
Avocado
Butter / margarine
Confectionery – chocolate , lollies
Cheese & crackers
Pastry
Dried fruit and nuts ( trail mix )
Lamb ( 100g *) Protein : 25g
Chickpeas ( canned ) ( 1 cup / 150g ) Protein : 9.5g
Hard Cheese ( 40g ) Protein : 9g
Oral Nutrition Supplement ( 200ml ) Protein : 10-20g
Reference : AUSNUT 2011-2013 food nutrient database .
September 2020 , v1
Pork ( 100g *) Protein : 33g
Chia ( 1 tbs ) Protein : 3g
My protein requirements are :
Food Source vs Protein Content
Cows milk ( 1 cup ) Protein : 8g
Protein bar Protein : 10-45g
Prawns ( 100g *) Protein : 24g
Brown lentils ( cooked ) ( 1 cup / 150g ) Protein : 15g
Almond milk ( 1 cup ) Protein : 1.5g
Fish ( 100g *) Protein : 22g
Mixed nuts ( 30g ) Protein : 5g
Greek yoghurt ( 200ml ) Protein : 10g
Eggs ( 2 ) Protein : 12g
Tofu ( 100g ) Protein : 14g
Peanut butter ( 1 tbs ) Protein : 4g
Ice-cream ( 25g scoop ) Protein : 1g
Tempeh ( 100g ) Protein : 23g
Baked beans ( 1 cup / 150g ) Protein : 8g
Cottage cheese ( 1 / 2 cup / 120g ) Protein : 18g
February 2021 , v1
• Protein is an essential component of a healthy , balanced diet .
• Protein-rich foods help to maintain muscle mass and repair bodily cells . They also keep you feeling full and satisfied .
• Proteins are made of amino acids . There are 20 different amino acids . Different chains of amino acids make up different types of proteins . Nine of these amino acids are ‘ essential ’, which means they must come from food because your body cannot produce them . The remaining 11 can be produced by your body .
• Animal-based foods contain all of the essential amino acids . Most plant-based foods do not . For this reason , it is important that vegetarians consume a wide range of plant-based foods to get the full complement of amino acids .
How much protein do I need each day ?
• Most people consume far more protein than they actually need . It is very easy to get enough protein in a healthy diet . There is usually no need for protein shakes and supplements .
• Only 15-25 % of your daily energy intake should come from protein . This equates to 77-128g protein per day .
• Meat , poultry , seafood , eggs , legumes , tofu , nuts and seeds make up the protein food group . Dairy foods , soy milk and certain grains also offer a significant amount of protein .
ONE SERVE OF PROTEIN IS …
65g cooked red meat ( beef , lamb , pork )
80g cooked poultry ( chicken , turkey )
Two eggs
One cup of legumes
100g cooked fish
170g tofu
Cow ’ s Milk
Cheese
Rolled oats Soy Milk
Recommended number of serves per day
Age 19-50 51 +
Male 3 2½
Female 2½ 2
30g nuts and seeds
PROTEIN
BREAKFAST MORNING TEA
AFTERNOON TEA
Protein in different foods ANIMAL FOODS PLANT FOODS
100g raw lean beef rump = 20g protein
100g raw lean lamb steak = 21g protein
100g raw lean pork loin = 24g protein
100g raw salmon = 21g protein
100g raw barramundi = 19g protein
100g raw prawn meat = 21g protein
Total = 20g protein Total = 10g protein
Total = 6g protein
100g raw lean chicken breast = 22g protein
Two eggs = 11g protein
One cup of milk = 9g protein
170g tub of Greek yoghurt = 8g protein
40g cheddar cheese = 10g protein
Half a cup of ricotta cheese = 14g protein
Protein-packed day on a plate
170g plain Greek yoghurt = 8.1g protein Banana = 1.4g protein
4 wholegrain crispbreads = 2.8g protein 2 tablespoons hummus = 2.5g protein 1 carrot = 0.8g protein
LUNCH
DINNER Total = 40g protein
Total = 39g protein
One cup of canned chickpeas = 11g protein
One cup of cooked red lentils = 13g protein
One cup of canned cannellini beans = 16g protein
One cup of red kidney beans = 13g protein
100g firm tofu = 12g protein
100g silken tofu = 5g protein
30g pumpkin seeds = 9g protein
30g almonds = 6g protein
30g pistachios = 6g protein
One tablespoon of peanut butter = 6g protein
Half a cup of rolled oats = 5g protein
One cup of boiled brown rice = 7g protein
Total daily protein intake = 115g
2 wholegrain wheat biscuits = 4.5g protein 1 cup of milk = 8.8g protein 125g punnet of blueberries = 0.7g protein 1 tablespoon of peanut butter = 6.1g protein
+
+
One wholemeal wrap = 5.5g protein 100g poached chicken breast = 27g protein 1 cup salad leaves = 1g protein 1 slice cheddar cheese = 5.2g protein
1 fillet of salmon = 31g protein Half a sweet potato , roasted = 4g protein 1 cup of cauliflower , roasted = 2.2g protein One wholemeal dinner roll = 3.5g protein
April 2021 , v1
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