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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown

Janet Aylott

Kelly Marshall
Fitness Consultant


Should I eat a little protein with every meal?

Hi there. Am I right in my understanding that I should try to eat a little protein in every meal, and that will help with weight loss and appetite suppressant? I don't eat any meat at all, but do eat fish, although not that often and I really struggle with eating protein, particularly at lunchtimes. I usually have porridge for breakfast and then at night I have either a fish based or quorn based meal, but really struggle for ideas at lunchtime. Is quorn any good? Can you please give me some pointers for lunches which are quick and easy to prepare. Thank you so much.


Our expert says...



You are quite right in your understanding that adding some protein to each meal may help you feel fuller for longer.  This is because protein generally takes longer to digest than other food groups and because of this is absorbed into the blood stream slower.


But you don’t have to eat meat to include protein in a meal.  Some quick and easy lunch ideas that don’t contain meat are:


A small tin of mixed beans (such as kidney beans, broad beans etc).  Add to cold rice, pasta or cooked potatoes (just cook extra at your evening meal) with some salad vegetables.  You could add Quorn as an alternative, if you wanted to.


Fresh, chilled soup eaten with a blob of yogurt and sprinkled with mixed seeds.  Or stir in a tin of mixed beans to add protein and fibre.


A tin of tuna or other fish, for example smoked mackerel, mixed with rocket and spinach and eaten with some oat cakes.


Low fat houmous and grated carrot sandwiches on wholemeal bread.  The chickpeas in the houmous add protein.


Avocado salad drizzled with lemon and olive oil and sprinkled with sesame seeds.  


Mixed vegetable and potato omelette - can be eaten hot or cold.  Make one for dinner and have  a cold slice for lunch maybe.


A jacket potato with salad, topped with baked beans or fish.   


You could also sprinkle a few seeds on your porridge in the morning too.  Apart from adding a tasty, crunchy topping, it also adds protein and good fats!  Just remember to add them to your food diary.


I hope there is something here which appeals to you.

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