Protein is found in almost all parts of our bodies. From bone marrow, muscles and tendons, to keratin that is a health benefit for our hair, skin and nails, protein is one of the most important elements of the human body. Without enough protein, our bodies would not be able to create new cells and repair existing tissues.

There are two types of protein: complete protein and incomplete protein. The names speak for themselves, but a complete protein source contains all the essential amino acids, which are the building blocks of protein that the body cannot make itself, for example chicken, fish and meat. An incomplete protein source needs to be combined with other foods to provide the essential amino acids, for example chickpeas (homous) combined with bread (wheat).

Below are six protein swap tips to enhance your nutrition:

  1. Swap eggs for your vegemite on toast for breakfast. An egg contains 6 grams of protein and carry a variety of health benefits.
  2. Cottage cheese has high protein levels, as well as containing calcium for your bones. It has 13 grams of protein per ½ a cup, so great to swap for that creamy mayonnaise or dip.
  3. Cooked quinoa has 8grams of protein per cup. This super food not only contains high levels of protein, but also has low cholesterol and high iron levels; great to swap for the rice with your stir fry.
  4. Swap grain-fed beef to grass-fed beef. Grass-fed beef contains more vital minerals and nutrients, and has a lower fat content than grain-fed beef. Grass-fed beef contains high amounts of omega-3’s that provide a variety of health benefits throughout the whole body.
  5. If you are taking a protein supplement in a powder or snack form, swap it for IsoWhey ® protein powder. It is sourced from pure whey protein, packed with 23 premium quality essential vitamins and minerals, as well as digestive enzymes, prebiotic fibre and probiotics for nutritional and digestive balance.
  6. Swap frozen for fresh. Fresh free-range chicken is one of the highest sources of protein. Free-range chicken has higher levels of protein and essential fatty acids (EFAs) than frozen chicken. Chicken also has energy boosting elements such as vitamin B that are important, and contains an array of nutrients that provide multiple health benefits.

It is important to read the labels on all food packages to really know the protein levels and health benefits of what you are eating. If you are eating animal foods it is important to choose the healthiest option, i.e. grass-fed, free-range products as these carry a lot more health benefits than other sources.


  • Grass-fed and free range we usually buy!

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  • I didn’t know vegemite had proteins

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  • This is very similar to the other article I just read, which basically recommended eating better to avoid weight gain. Protein filled foods was also suggested there

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  • We eats lots of eggs – just love them and also chicken. There are so many good ways to cook and eat both. Easy to get them into a healthy and balanced diet.

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  • Love my eggs! A great way to start the day.

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  • Thanks for the tip on grass fed V’s grain fed beef

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  • It has taken me a while but I have learnt how Protein is a key ingredient to helping me loose weight and maintaining a healthy body overall.

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  • Great information on swap, would never have known the difference between 4.Swap grain-fed beef to grass-fed beef, thanks for this informative article.

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  • a great list to swap around foods

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  • Great swap list thanks for the information. I have a teenage daughter who doesn’t eat much meat anymore. Will try some of these suggestions

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  • Great ideas and simple swaps. Love them.

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  • Thank you for your very helpful article. I ‘m always on the lookout for helpful tips for smarter eating so that I can shop accordingly. I seem to be getting better at this since I joined MoMs. So much help- so easy to find : )

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  • quite a few that I had not considered

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  • I try and remind myself to have an egg as a snack when I’m feeling hungry as I know its a good protein.


    • Eggs are just so yummy and satisfying too – happy to eat eggs and they are cost effective too.

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  • Have been learning about protein myself after starting herbalife. Great ideas. Thanks

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