Protein promotes growth and development - so we definitely need protein if we want to build muscles and lose weight.
How much protein we need? An average person daily protein need is 0,75g per every kg of bodyweight.
It is slightly more during pregnancy and breastfeeding.
The obvious source of protein is meat, game, poultry and fish. Protein from these foods can be adsorbed the most efficiently by the human body.
However there are protein rich foods from plant sources too. Here are tips how can you raise your protein intake without eating more meat and poultry.
cheddar cheese on toast to tinned sardines to toast
butter on toast to peanut butter on toast
cereals to wholegarin granola or quinoa granola (recipe: here)
whole milk to skimmed milk or whey protein drink
potato as side dish or in stews to beans or lentil
rice to quinoa
crisps to unsalted dry roasted nuts
breadstick to cashew nuts
croutons on cream soups to roasted pumpkin seeds
mayonnaise to hummus
bacon in sandwich to cottage cheese