Best Protein Sources and Easy Snacks to Boost Your Protein Intake: A Guide for 6FitGym Bradford Members
If you’re looking to build muscle, lose fat, or simply improve your overall fitness, simple ways to boost protein in your diet is key. Whether you’re just starting out or a seasoned gym-goer, you probably already know how important protein is for muscle recovery and growth. But figuring out the best sources and how to get enough of it can be tricky. That’s why we’ve put together this simple guide to help you easily hit your protein goals each day with some delicious and convenient options—plus, we’ll highlight the high-protein, low-calorie GSN ready meals available at 6FitGym Bradford!
Why is Protein Important?
Protein is made up of amino acids, which are the building blocks of muscle. When you work out, especially with resistance training like weightlifting, your muscles get broken down. Protein helps repair and grow those muscles, making you stronger and leaner.
Best Protein Sources (with Calories)
Here’s a list of the best protein-rich foods, easy to find and include in your daily meals:
- Chicken Breast
- Protein: 31g per 100g
- Calories: 165
- Why it’s great: Lean, versatile, and a perfect base for many meals. Grill it, roast it, or stir-fry it.
- Eggs
- Protein: 6g per large egg
- Calories: 70
- Why it’s great: Super easy to cook and packed with nutrients. Boiled, scrambled, or made into an omelette, eggs are a great breakfast or snack option.
- Greek Yogurt (Plain, Non-Fat)
- Protein: 10g per 100g
- Calories: 59
- Why it’s great: A tasty snack or breakfast base, mix it with fruits or nuts to enhance flavor and texture.
- Salmon
- Protein: 25g per 100g
- Calories: 206
- Why it’s great: A fatty fish that’s not only high in protein but also rich in omega-3 fatty acids, which are great for heart health.
- Tuna (Canned in Water)
- Protein: 23g per 100g
- Calories: 99
- Why it’s great: Budget-friendly and easy to store, tuna is a great option for salads or sandwiches.
- Cottage Cheese (Low-Fat)
- Protein: 11g per 100g
- Calories: 98
- Why it’s great: High in casein protein, which digests slowly, making it perfect for keeping you full throughout the day or as a bedtime snack.
- Tofu
- Protein: 8g per 100g
- Calories: 76
- Why it’s great: A great plant-based option that’s easy to cook with stir-fries, salads, or even on its own.
- Lentils
- Protein: 9g per 100g (cooked)
- Calories: 116
- Why it’s great: High in protein and fiber, lentils are an excellent addition to soups, stews, and salads.
- Whey Protein Powder
- Protein: 20-25g per scoop (varies by brand)
- Calories: ~100-120 per scoop
- Why it’s great: Fast, convenient, and ideal post-workout to quickly replenish your protein needs.
High-Protein Snack Ideas
Snacking is one of the easiest ways to increase boost protein intake. Here are some simple snacks you can try that are high in protein but won’t break the calorie bank:
- Hard-Boiled Eggs
- Protein: 6g per egg
- Calories: 70
- Tip: Boil a batch at the start of the week for a quick grab-and-go snack.
- Protein Bars
- Protein: 10-20g per bar (depending on the brand)
- Calories: 150-250
- Tip: Keep a stash in your gym bag for a post-workout boost.
- Tuna and Whole Wheat Crackers
- Protein: 15-20g (depending on serving)
- Calories: 150-200
- Tip: Combine a can of tuna with whole wheat crackers for a satisfying and filling snack.
- Cottage Cheese with Pineapple
- Protein: 15g (per 200g serving of low-fat cottage cheese)
- Calories: 150
- Tip: The sweetness of the pineapple pairs perfectly with the creamy texture of cottage cheese.
- Greek Yogurt with Nuts
- Protein: 15g (per 200g serving with almonds)
- Calories: 200
- Tip: Mix in some almonds or walnuts for added crunch and healthy fats.
- Beef Jerky
- Protein: 10g per 28g serving
- Calories: 116
- Tip: Easy to carry around, just watch out for added sugar or sodium in some brands.
Easy High-Protein Recipes
1. Chicken & Veggie Stir-Fry
- Ingredients:
- 200g chicken breast (62g protein, 330 calories)
- 1 cup mixed veggies (40 calories)
- 1 tbsp soy sauce (10 calories)
- Instructions:
- Cook the chicken in a hot pan until browned, then add the veggies and soy sauce. Stir-fry for another 5-7 minutes and enjoy.
2. Protein Smoothie
- Ingredients:
- 1 scoop whey protein (20g protein, 120 calories)
- 1 banana (90 calories)
- 1 tbsp peanut butter (8g protein, 90 calories)
- 200ml milk (7g protein, 100 calories)
- Instructions:
- Blend all the ingredients together and drink after your workout or as a meal replacement.
3. Greek Yogurt Parfait
- Ingredients:
- 200g Greek yogurt (20g protein, 120 calories)
- 1 tbsp honey (60 calories)
- 50g mixed berries (30 calories)
- Instructions:
- Layer the yogurt, honey, and berries in a bowl for a sweet, protein-packed snack.
Super Easy GSN Ready Meals at 6FitGym Bradford
If you’re pressed for time and need a quick, delicious, high-protein meal, we’ve got you covered at 6FitGym with our GSN Ready Meals. These meals are:
- High in protein (each meal contains 30g+ of protein)
- Low in calories (usually under 400 calories per meal)
- Tasty and convenient – just heat and eat!
Some customer favorites include:
- Chicken Fajita – Packed with lean chicken, veggies, and delicious spices.
- katsu curry – A comforting and filling meal without the extra calories.
- Chicken & black bean – Lean protein and veggies in a tasty sauce, perfect for a post-gym refuel.
Swing by the gym and grab one after your workout or stock up for the week. These meals take the guesswork out of hitting your daily protein goals while keeping calories in check.
Whether you prefer whole foods to boost protein, protein snacks, or convenient ready meals, hitting your protein intake has never been easier. With these tips, recipes, and the help of GSN Ready Meals, you can fuel your workouts and recovery while enjoying delicious, healthy meals every day. Stop by 6FitGym Bradford to stock up on our ready meals and stay on track with your fitness journey!
We go deep on nutrition and nutrition coaching in our SUPER6 programme , find our more HERE or if you havnt yet joined check out the gym HERE