Fika Nutritions Tip of the Month

Tip of the Month

Your workout isn't over when you leave the gym. The most important thing to consider in the recovery process is nutrition. 

How do we optimise recovery... PROTEIN. 
If you’ve been struggling to hit your protein target or just looking for ways to up your intake, you’re not alone! It can be tricky balancing your macros, especially when you’re juggling a busy schedule.
Say less - I’ve got 7 quick and easy tips that’ll help you add more protein into your day.
Start with one or two of these tips, and before you know it, you'll be hitting your protein targets with ease!

Increase protein servings in your mains. 
It sounds simple, but gradually increasing your protein portions at each meal can make a huge difference by the end of the day. Just a small increase in your protein source at breakfast, lunch, and dinner can be the difference between hitting your target or falling short.

Here’s a quick breakdown of lean protein sources to incorporate (and attached) 
Chicken breast
Turkey
Lean beef
Fish (like salmon or tuna)
Tofu
Eggs
If you’re tracking macros, aim for an even spread of protein across your meals and snacks. For example, if your goal is 140g of protein per day, aim for 35g at each main meal and 35g split between snacks.

Add higher protein vegetables. 
Fruits and veggies aren’t usually known for being high in protein, but there are some options that can help you hit your daily intake. 

Here are some high-protein veggies to try..
Mushrooms
Spinach
Asparagus
Kale
Broccoli
Brussels sprouts
They’re an easy way to add protein and fibre, helping you feel fuller for longer!

Look into protein powder.. 
Protein powder is a simple and convenient way to increase your intake. Add a scoop to smoothies, oats, or even pancakes to make breakfast a breeze. Getting a solid chunk of protein early in the day means you won’t have to catch up later! You can even add it to your post-workout shake or have it as a quick snack.
There’s a protein powder out there for everyone—from vegan to whey, chocolate to vanilla. 
Find one that fits your preferences and dietary needs (or message me if you need recommendations) 

Add egg whites
Egg whites are low in fat but packed with protein. Add them to your scrambled eggs or omelette to increase volume and boost protein without the extra calories. You can even sneak them into smoothies, pasteurised egg whites blend in perfectly without affecting texture or taste.

Make protein your snack
Snacks don’t have to be carb-heavy or sugar-laden. Focus on protein-rich snacks like lean meats with veggies, low-fat jerky, or protein bars (look for options with less sugar and higher protein).
Pro tip: Think of your snacks as “mini meals” rather than filling your plate with traditional snacks. This will leave you feeling more satisfied and help you stay on track with your protein intake.

Make greek yoghurt your new bestie
Greek yogurt is a nutrition powerhouse, packed with protein and great for digestion. Top it with fruit, nut butter, or a drizzle of honey for breakfast or as a quick snack.
Pro tip: Go for plain Greek yogurt. It’s versatile and you can easily add your own toppings. Avoid the flavoured ones to keep your carbs in check!

Say Cheese!
Cheese is a delicious and convenient protein-packed snack. Be mindful of your macros, though—some cheeses are higher in fat than others.
Try these lower-fat options:
Cottage cheese
Babybel
Reduced-fat mozzarella
Swiss
Cheese is perfect in salads, wraps, or as a snack on its own.

If you’re feeling stuck or need more personalized advice, consider checking out our 1:1 programs here at Fika. There's no better way to get the support and guidance you need to achieve lasting, sustainable results!