The comprehensive PROTEIN shopping list
I am on a mission to help women increase their dietary protein intake.
You might have seen my comprehensive protein guide here. This is where I explain WHY we need protein, help you calculate your INDIVIDUAL needs and provide a variety of animal and plant-based protein sources.
To support you in increasing your protein intake, I have written this shopping list. It is a live blog post so I will continually be adding to it! If you live in Australia, you should be able to find most of the packaged products in your local Woolies or Coles.
Where possible, I have included the most ethical, environmentally sustainable products to reflect my values. Eating a vegetarian or vegan diet is a personal choice, so I have also included sections to accommodate your preference. However, if you do eat meat I highly recommend incorporating plant-based protein sources into your diet often.
You should aim for 20-30g of protein per meal which is optimal for preserving muscle mass and function, improving appetite control, satiety, and managing weight.
So this means that your peanut butter on toast, two eggs for breakfast or broccoli and rice for dinner is NOT cutting it! When you start to understand how much protein is in common foods you will ensure you are consuming enough to notice an improvement in your energy, weight, hair, skin, nails and more!
Key:
W = it is a whole source of protein and one serving will approximately provide you with 20 or more grams of protein (we want to aim for 20-30g per meal at least for most women).
P = you should pair the product with another P protein source to get close to the 20g mark.
VEG = vegetarian source of protein
V = vegan source of protein
MEAT (opt for RSPCA-assured, grass-fed and if possible Certified Organic. Choose ASC-certified for fish. Serving size and price will vary, typically $2-3 per serve)
Beef (W)
Chicken (W)
Turkey (W)
Lamb (W)
Pork (W)
Salmon (W)
DAIRY
Pasture-raised eggs (P, Veg)
A2 greek yoghurt (A2 is less inflammatory) (P, Veg)
Aged cheese, goat cheese, feta, halloumi (P, Veg)
VEGAN
Tempeh (P, V)
Tofu (P, V)
Textured Vegetable/Soy Protein (W, V)
GRAINS
Quinoa (P, V)
Hemp seeds (P, V)
Hemp protein powder (P, V)
Mixed nuts - unsalted, raw (P, V)
Chickpea (besan) flour (P, V)
Split green peas (P, V)
CANNED FOOD - I have chosen canned beans for convenience but preparing dry beans is ideal and cheaper.
Adzuki beans (P, V)
Kidney beans (P, V)
Cannellini beans (P, V)
Chickpeas (P, V)
Sardines - MSC approved (P)
Good Fish Mackerel (P)
Kippers/herring - ASC approved (P)
FROZEN FOOD
Frozen Edamame Whole Baby Soybeans (P, V)
Frozen peas (P, V, $0.50, 3.6g per serve)
Broadbeans (P, V, $0.49, 4g per serve)
PROTEIN POWDERS - remember to use the FULL serving size if you want to use as a whole protein source (usually 3 tbsp)
Recommended Protein Brands
Whey Based
Coles Whey Protein (W, Veg, $1.40, 22.5g per serve) - a good whey-based protein that has the best absorbability at an affordable price
Protein Supplies WPI (W, Veg, $2.60, 26g per serve) - WPI is a fast-release, highly digestible whey-based protein with less carbs, lactose and fats than WPC, best for post-workout and it comes in a range of flavours, with no unhealthy preservatives or additives
Protein Supplies WPC (W, Veg, $1.78, 25g per serve) - WPC is less processed than WPI meaning it is closer to whey, contains more lactose, is cheaper and takes longer to digest meaning it keeps you fuller for longer than WPI. It comes in a range of natural flavours, with no unhealthy preservatives or additives
Protein Supplies 360 Whey (W, Veg, $2.50, 23g per serve) - 360 Whey is a combo of WPI and WPC meaning it is rich in BCAAs, contains low carb levels, is an ‘all-rounder’ good for sports supplementation, weight management or general protein support. It comes in vanilla and chocolate, with no unhealthy preservatives or additives
Plant-Based
Protein Supplies Pea Protein (W, Veg, $1.80, 24.9g per serve) - a great plant-based option that comes in a range of flavours, with no unhealthy preservatives or additives
Coles Unflavoured Pea Protein (W, V, $0.50, 20g per serve) - a great plant-based unflavoured option at an affordable price.
Amazonia Raw Protein Isolate (W, V, $2.30, 24.7g per serve) - A plant-based protein fortified with zinc and iron (perfect if you are plant-based). It comes in a range of flavours, with no unhealthy preservatives or additives
Amazonia Raw Collagen Plus (W, V, $3, 21.9g per serve) - A plant-based protein fortified with zinc and iron (perfect if you are plant-based). Also contains collagen which is essential for hair, nail and skin health especially as we age. It comes in two flavours, with no unhealthy preservatives or additives
Hemp Gold Protein (W, V, $2.60, 21g per serve) - Plant-based protein containing all amino acids plus a good dose of iron, zinc, fibre, magnesium, B1 and vitamin E. Great for baking and for the added health benefits of hemp seeds.
Table of approximate cost and protein quantities
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The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.
