Why is protein important in my diet?
Protein rich foods are important for maintaining muscle mass in preparation for surgery. Protein rich foods include meat, poultry, fish, eggs, dairy products, nuts, legumes, lentils, soy and tofu. Studies have shown that 25 to 30g of protein is needed at each meal to build or maintain muscle in older people and those who are unwell, recovering from illness or from surgery.
Sources of protein
| Food | Protein |
|---|---|
| Beef (90g, palm sized portion) | 33g |
| Chicken (1 small chicken breast) | 26g |
| Lamb (90g, palm sized portion) | 25g |
| Salmon (100g, one darne) | 23g |
| Tinned tuna (1/2 standard tin) | 15g |
| Egg (2 eggs) | 14g |
| Tinned sardines (1/2 standard tin) | 13g |
| Quorn (1 cup) | 13g |
| Baked beans (1/2 tin) | 10g |
| Tofu (1/2 cup) | 10g |
| Green lentils (1/2 cup) | 9g |
| Cheddar cheese (1 thumb-sized piece) | 8g |
| Chickpeas (1/2 tin) | 8g |
| Yoghurt, whole, plain (1 pot) | 7g |
| Nuts, mixed (2 tablespoons, 30g) | 7g |
| Soya milk (1 cup) | 7g |
| Turkey sausages (1 sausage) | 6g |
| Soya yoghurt (1 small pot) | 5g |
| Peanut butter (1 tablespoon) | 5g |
| Milky puddings, rice puddings and custard (1 pot, 120g) | 5g |
Adding extra protein to your diet
If you are struggling to get enough protein at each meal, try adding these high protein foods to your meals, snacks, and drinks:
Full fat or skimmed milk powder
1 tablespoon (20g) = 7g protein
Add to a bowl of porridge, scrambled eggs, pancakes, omelettes, soups, or yogurt.
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Ground nuts or seeds (for example, pumpkin seeds)
2 tablespoons = 7g protein
Add to cereals, soups, or yoghurt.
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Cottage cheese or grated cheddar cheese
25g (2 thumb sized portions) = 6g protein
Add to potato, pasta, crackers, or bread.
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Nut butter (for example, peanut butter, almond butter)
1 tablespoon (20g) = 4 to 6g protein
Add to porridge, smoothies, crackers, bread, or fruit.
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Fortified milk
50ml = 4g protein
Add to mashed potato, soups, and scrambled eggs. Use in your tea, coffee and cereals.
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Beans or lentils
1/2 cup = 9 to 10g protein
Add to toast, crackers or salad.
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A glass of milk
200ml = 7g protein
Drink a glass of milk at meal time or with your snack.
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Hummus
100g = 8g protein
Add to toast, crackers or salad.