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Adding protein to your diet is essential for supporting muscle growth, and maintaining overall health, and it also gives you a feeling of fullness and helps you deal with cravings. Not surprisingly, celebrities swear by a measured protein intake in their daily meal plans to maximise their energy for long work days and to stay in shape.
One simple method to include more protein-rich foods is to think in terms of timing. You can reserve your starchy protein sources for the morning and go for more diverse sources in the second half of the day. Foods like lean meats, poultry, fish, eggs, dairy products, legumes, tofu, tempeh, and Greek yoghurt are excellent sources of protein that can be easily integrated into your lunches, snacks and dinners. From Kareena Kapoor Khan and Alia Bhatt to Shilpa Shetty, almost every fitness-loving celebrity has preferred ways of adding proteins to their meals. Let’s have a look.
Kareena-Approved Alternative Flours
Starch is an excellent source of energy and alternative flours are the kinds of starch which are rich in protein and micronutrients and can be good for breakfasts. Kareena Kapoor Khan, for instance, usually opts for a protein-rich breakfast recipe after her workout. She eats millet-based bread with almond butter and ragi, along with some soaked almonds and bananas. Millet bread is typically made from millet flour, which is a gluten-free whole grain. On average, a slice of millet bread contains around 2-3 grams of protein.
Almond butter is made from ground almonds, making it a good source of plant-based protein. On average, a tablespoon of almond butter contains around 3-4 grams of protein. You can easily swap your white bread for some millet bread and top it with some almond butter and bananas if you’re looking to load up on proteins during the mornings.
Rakul Preet-Approved Superfood Smoothie
A post-workout smoothie is a great way to include multiple sources of proteins. Rakul Preet Singh opts for a post-workout smoothie that includes some diverse sources of proteins and can be a great way to start your morning. The smoothie features coconut milk, water, whey protein, flax seeds, and bananas.
Coconut milk is rich in healthy fats, particularly medium-chain triglycerides (MCTs), which can provide sustained energy and support metabolism. Whey protein is a high-quality protein derived from dairy. It's rich in essential amino acids, which are the building blocks of protein necessary for muscle repair and growth. Adding whey protein to your smoothie can help increase its protein content.
Flax seeds are an excellent source of fibre, omega-3 fatty acids, and lignans, which have antioxidant properties. They can promote heart health, aid digestion, and support overall well-being.
Bananas are a good source of carbohydrates, potassium, and vitamin C. They provide natural sweetness and creaminess to the smoothie while also offering essential nutrients. However, bananas are relatively high in sugar, so if you're watching your sugar intake, you may want to use them sparingly.
Alia-Approved Chia Pudding
The reason chia is so widely favoured as a breakfast option is that they are an excellent source of plant-based protein. They contain all nine essential amino acids, making them a complete protein source. Additionally, chia seeds are rich in fibre, omega-3 fatty acids, and various vitamins and minerals.
Alia Bhatt swears by a chia seed pudding in the morning, mixed with protein powder and coconut milk. A coconut-chia pudding offers other nutritional benefits, including fibre, healthy fats, vitamins, and minerals and can be a delicious and satisfying option for breakfast or a snack. You can also top it with nuts and fruits.
Shilpa-Approved Oat-Fruit Bowl
Shilpa Shetty likes to keep it interesting and she loves topping a basic protein bowl with lots of fresh fruits and nuts. Her breakfast bowl usually has soaked oats, flax and chia seeds, a fruity garnish of apples, pomegranates, and blueberries. Oats are a good source of protein and an even better source of dietary fibre.
Yes, oats do contain protein, although they are not as high in protein as some other foods. Oats are primarily known for their carbohydrate content, but they also provide a notable amount of protein.
On average, a half-cup of dry, rolled oats contains around 5-7 grams of protein and they’re also a good source of beta-glucan, which has been linked to various health benefits, including improved heart health and digestion. To increase the protein content of a meal or snack containing oats, you can add ingredients like nuts, seeds, Greek yoghurt, milk, or protein powder.
