Nutritionist Steven Brown reveals swimple protein swaps

The market for protein bars and shakes has never been bigger in Britain, as more and more women try to achieve toned abs like those flaunted by the likes of supermodel Karlie Kloss.

But rather than shelling out on costly supplements to help you build muscle tone, many nutritionists believe it is better to boost your protein intake by incorporating natural sources into your diet.

FEMAIL has come up with a list of easy swaps you can start trying today, with the help of Steven Brown, a nutritionist and NHS health trainer from Newcastle.

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The market for sports supplements is growing ever bigger in the UK, with many women trying to achieve the toned abs of supermodels like Karlie Kloss (seen jogging in New York in 2016)
The market for sports supplements is growing ever bigger in the UK, with many women trying to achieve the toned abs of supermodels like Karlie Kloss (seen jogging in New York in 2016)

The market for sports supplements is growing ever bigger in the UK, with many women trying to achieve the toned abs of supermodels like Karlie Kloss (seen jogging in New York in 2016)

Nutritionist Steven Brown recommends swapping rice for quinoa, as this has triple the amount of protein per serving
Nutritionist Steven Brown recommends swapping rice for quinoa, as this has triple the amount of protein per serving

Try eating quinoa (pictured) rather than rice
Try eating quinoa (pictured) rather than rice

Nutritionist Steven Brown recommends swapping rice, left, for quinoa, right, as this triples the amount of protein per serving

He told MailOnline: ‘Getting protein into your diet is not all about eating meat and meat products.

‘There are a number of other excellent sources that are also high in other nutrients.’

So why not try some of these simple swaps and see how you get on?

PEANUT BUTTER FOR JAM

Nut butters are an excellent source of protein, giving you an incentive to enjoy an extra generous helping on your morning toast.

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Steven said: ‘While many will immediately think of peanut butter, there are many more options to choose from now, such as spreads made from cashews and almonds.’

GREEK YOGHURT FOR STANDARD YOGHURT 

This contains around twice as much protein as standard yoghurt, with a typical 200g amount providing 17g of protein.

Greek yoghurt is delicious served with honey or mixed with fruit such as raspberries and blueberries.

Greek yogurt contains around twice as much protein as standard yogurt, with a typical 200g amount providing around 17g of protein
Greek yogurt contains around twice as much protein as standard yogurt, with a typical 200g amount providing around 17g of protein

Try eating Greek yogurt (pictured) rather than the standard stuff
Try eating Greek yogurt (pictured) rather than the standard stuff

Greek yoghurt, right, contains around twice as much protein as standard yoghurt, left, with a typical 200g amount providing around 17g of protein

Steven said: 'Eggs are one of nature's most perfect foods and a wonderful source of easily accessible, high quality protein.' He recommends having eggs for breakfast rather than cereal
Steven said: 'Eggs are one of nature's most perfect foods and a wonderful source of easily accessible, high quality protein.' He recommends having eggs for breakfast rather than cereal

If you eat eggs (pictured) rather than cereal, you will greatly boost your protein intake
If you eat eggs (pictured) rather than cereal, you will greatly boost your protein intake

Steven said: ‘Eggs are one of nature’s most perfect foods and a wonderful source of easily accessible, high quality protein.’ He recommends having eggs for breakfast instead of cereal

EGGS FOR BREAKFAST CEREAL

Steven said: ‘Eggs are one of nature’s most perfect foods and a wonderful source of easily accessible, high quality protein. 

‘Replacing breakfast cereal with eggs would be a great start, and you will also feel fuller for longer.’

EDAMAME BEANS FOR CRISPS 

Steven said: ‘These beans are an interesting snack but also a great source of protein.

‘Edamame, or steamed soybeans, provide 17g protein in a standard cup, while also being relatively low in calories.’

Nut butters are an excellent source of protein and can be added to toast with or without butter
Nut butters are an excellent source of protein and can be added to toast with or without butter

Nut butters are an excellent source of protein and can be added to toast with or without butter

RAW PROTEIN POWDER FOR FRUIT JUICE 

If you like a smoothie and usually add fruit juice to make it more runny, then you could swap this for water mixed with a plant-based powdered protein.

You can get a variety of different types, including hemp, rice or pea. 

QUINOA FOR RICE

Nutritionist Steven Brown said: ‘We tend to think of grains as being carbohydrates, but some are also protein sources. 

‘Try using quinoa instead of rice or other grains. This will triple your intake per serving.’ 

SOFT CHEESE FOR BUTTER

This is delicious on warm toast, and melts at the base like butter. Steven said: ‘Snacks like hummus, Greek yoghurt, etc. are much better than simple buttered toast. 

‘If you find that you really need something quick then you could always look for a protein bar. Do watch out though as some protein bars are high in sugars and fat.’

KALE FOR CABBAGE 

Cabbage has 1.3g of protein per 100g, whereas kale has a whopping 4.3g for the same amount. 

Kale also contains more iron than the equivalent weight of steak, and more calcium than milk. 

Steven said: 'Edamame is an interesting snack but is a great source of protein'
Steven said: 'Edamame is an interesting snack but is a great source of protein'

Edamame beans (pictured) are delicious served with a sprinkling of sea salt
Edamame beans (pictured) are delicious served with a sprinkling of sea salt

Steven said: ‘Edamame is an interesting snack but also a great source of protein’. Trying swapping crisps, left, for the beans as they are both high in protein and low in calories

PEAS FOR CARROTS 

You will get five times as much protein in a portion of green peas than you will in carrots. 

In 100g of peas there is 5g worth of protein – not bad for an everyday vegetable side dish!

BROCCOLI FOR LEEKS 

There is almost double the amount of protein in a serving of broccoli than leeks.

That is 2.8g per 100g of broccoli versus 1.5g for the same amount of leeks. A more modest difference than some of the other swaps we have documented, but significant nonetheless.

How to protein boost your salad

‘Although you may think of a salad as being just leafy vegetables, making sure a serving contains a source of protein is relatively easy,’ said Steven Brown.

‘Try adding 100g of chicken, tuna or cheese and you will find you get an extra 30, 25, 22 grams of protein respectively.

‘Or, if you don’t eat meat or seafood then adding the same amount of chickpeas or beans could add another 10 grams of protein.’

Steven believes you should also see dishes like salad as an opportunity for boosting your protein intake by adding ingredients like chicken, tuna or cheese 
Steven believes you should also see dishes like salad as an opportunity for boosting your protein intake by adding ingredients like chicken, tuna or cheese 

Steven believes you should also see dishes like salad as an opportunity for boosting your protein intake by adding ingredients like chicken, tuna or cheese 

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