In the rush of daily life, where meals are often an afterthought and convenience rules the plate, one crucial nutrient tends to get overlooked: protein. Yet this powerhouse plays a vital role in everything from building lean muscle and supporting metabolism to reducing cravings and keeping you full for longer.
The best part? You don’t need drastic changes or fancy supplements to up your protein game. With a few smart choices like starting your day with a handful of almonds, you can naturally boost your intake while enjoying real, wholesome foods.
Celebrity fitness expert Yasmin Karachiwala shares some easy protein-rich additions to make every meal more nutritious without adding extra stress to your routine.
Almonds
A staple in Yasmin’s snack routine, almonds are a powerhouse of high-quality protein – offering around 6g per 28g serving. But it’s not just their protein content that makes them shine. Packed with healthy fats, fiber, vitamin E, and magnesium, almonds offer a well-rounded dose of nutrition that supports energy, satiety, and overall wellness. Whether you’re dashing between meetings, heading to a workout, or simply need a mid-day pick-me-up, a handful of almonds is the perfect on-the-go snack – compact, convenient, and incredibly nourishing. Slip a small pouch into your bag, and you’ve got a smart snacking solution wherever the day takes you.
Greek Yogurt
Creamy, delicious, and protein-packed, Greek yogurt offers nearly twice the protein of regular yogurt. It’s also rich in probiotics that support gut health. Yasmin recommends using it in multiple ways—on its own, topped with fruits and nuts (especially almonds!), blended into smoothies, or turned into a savory dip. It’s a mid-morning or post-workout favorite that’s both indulgent and nourishing.
Fish
For non-vegetarians, fish is a superb source of lean protein. Varieties like salmon, tuna, and mackerel also come with the bonus of omega-3 fatty acids, which are great for heart and brain health. Grilled or baked, fish is a smart protein choice that fits well into lunch or dinner without being too heavy.
Soya chunks
Vegetarian or just looking for more plant-based meals? Soya chunks are a protein hero. Easy to cook and incredibly versatile, you can toss them into curries, stir-fries, or salads. Yasmin points out that they’re also excellent for anyone looking to cut down on meat while still getting enough protein in their meals.