How to Get More Protein (Without Eating More Meat)

We are delighted to have one of our members, Miranda, a Positive Nutrition and Movement Coach, write a guest blog for us this month on how you can eat more protein even if you don’t want to eat more meat. Miranda came to our first event, Pilates & Brunch, and we got talking about nutrition and how hard it can be to get enough protein, especially as a vegetarian. Miranda gave us loads of great advice, and so we asked her to share that with you all, too, in this blog!

If you’re a busy mum trying to eat well, you’ve probably heard a lot about protein lately, but figuring out how actually to get enough (without overcomplicating things) can feel overwhelming.

Maybe you want to feel stronger, have more energy, support your workouts, or simply avoid that mid-afternoon slump… but you don’t necessarily want to eat more meat. The good news? You absolutely don’t have to. As a vegetarian for over 25 years, I’ve found simple, realistic ways to get enough protein without overthinking it,  and these are the staples I always come back to

How Much Protein Do You Actually Need?

Protein needs vary depending on your age, activity levels, and goals, but most experts suggest aiming for around 1.2–1.6g of protein per kg of body weight. For many women, this works out at roughly 70–100g per day. That might sound like a lot at first, especially when you’re juggling school runs, work, and everything in between but it doesn’t have to be perfect. Think of it as a guideline, not a rule. Focus on building protein into your meals most of the time, and don’t stress about hitting an exact number every single day.

5 Easy Protein Staples for Busy Mums

These are simple, everyday foods that can make a big difference, no complicated meal prep required.

1. Greek Yoghurt

A quick, high-protein breakfast that requires zero effort. Greek yoghurt contains around 9–10g of protein per 100g. Pair it with berries, kefir, and a nut or seed granola, and you can easily get 20g+ of protein before the day has even begun. Perfect for mornings when time is tight.

2. Cottage Cheese

One of the most underrated protein foods. With around 10g of protein per 100g, it’s ideal for quick lunches. Try it on toast with marmite, seeds, and tomatoes for a simple, satisfying meal. It also works brilliantly in pancakes for a higher-protein option that still feels like a treat.

3. Tofu

A great plant-based protein that’s all about how you cook it. Tofu contains around 26g of protein per 100g. If you think you don’t like it, try dicing and frying it in olive oil and soy sauce until crispy. Add it to salads, stir-fries, or noodle dishes for an easy protein boost.

4. Edamame Beans

A quick, nutritious snack or side. Edamame offers about 11g of protein per 100g and is incredibly easy to prepare. Just boil straight from frozen for a few minutes and sprinkle with salt. Simple, filling, and perfect for busy days.

5. Eggs

A classic for a reason. Each egg contains around 6–7g of protein, making them a versatile and reliable option for any meal, scrambled, boiled, poached, or in an omelette. Great for quick lunches or easy dinners when time and energy are low.

Bonus: A Simple Protein Top-Up

If you ever feel like your meals are a bit low in protein, a quick smoothie can help. Blend milk with a protein powder and add extras like nut butter, cacao, cinnamon, or a banana. It’s an easy way to add 20–30g of protein without much effort.

Small Additions That Make a Big Difference

You don’t always need to overhaul your meals; sometimes, it’s the little things that count.

Try adding:

• Peas

• Seeds

• Nuts

• Beans and lentils

• Cheese

• Soya milk

• Nutritional yeast

These can easily add 5–10g of protein to a meal or snack.

A Realistic Approach for Mums

Let’s be honest, as mums, we don’t have time for complicated nutrition plans.

The goal isn’t perfection. It’s about:

• making small, consistent choices

• building balanced meals

• and keeping things simple and sustainable

Whether you’re fully vegetarian or just trying to eat a bit less meat, including more plant-based protein is a great step for your long-term health. Research consistently shows that plant-forward diets are linked to better overall health and longevity, so even small changes can have a meaningful impact.

About Miranda

This blog was written by Miranda, a Positive Nutrition & Movement Coach based in Oxfordshire, who supports women in building strong, healthy bodies through realistic and sustainable habits.

If you would like to find out more about Miranda, you can visit her website: https://breatheeatmeditate.com/ or follow her on Instagram @breathe.eat.meditate.