Sick of your regular protein shake? Here are 10 foods that will help you fill your protein quota.

Your exact protein needs will depend on factors including body weight and activity level and type, but think 10 to 35 per cent of daily kJs with no more than 20 to 30 g at a time. A meal replacement smoothie should contain 20 to 30 g of protein – twice the amount required for a snack. The nutrients in these wholefood protein sources are optimally bioavailable, but be aware that many are energy dense, and consider splitting your protein quotient between nuts and milk or protein powder.

 1. Low-Fat Cottage Cheese 

(½ cup)

Protein: 14 g // kJ: 340

Love: Creamy, thick texture


2. Hemp Seeds (2 Tbsp)

Protein: 9 g // kJ: 689

Love: Slightly nutty taste


3. Almonds (28 g) or almond butter (2 tbsp)

kJ: 672 / 798  // Protein: 6 g / 7 g

Love: Monounsaturated fats and extra satiety


4. Tahini (2 tbsp)

Protein: 5.2 g // kJ: 790

Love: Creaminess and healthy fat; perfect in place of nut butter


5. Silken Tofu (60 g)

Protein: 5 g // kJ: 827

Love: Thick, creamy texture similar to dairy and perfect with fruit


6. Pumpkin Seeds (2 tbsp)

Protein: 5 g // kJ: 529

Love: Nutty flavour (even tastier roasted); great with milk and cinnamon


7. Chia Seeds (2 Tbsp)

Protein: 4.7 g // kJ: 580

Love: Thickening capacity thanks to the gelatinous texture when wet. Just two tbsp of chia supplies 40 per cent of daily fibre needs.


8. Oats (½ cup)

Protein: 3 g // kJ: 672

Love: Thickening capacity and good carbs


9. Kale (1 cup, chopped)

Protein: 2.9 g // kJ: 139

Love: High in fibre and versatile enough to blend with fruits and yoghurt 


10. Avocado (½ cup)

Protein: 2.3 g // kJ: 806

Love: Healthy fats and protein equal feeling fuller for longer. Perfect with unsweetened cocoa powder, milk, dates and spinach

Not sure whether you’re eating enough protein? Find out here.