Start with protein
When planning a meal, we recommend starting with which protein you want and then building a delicious meal around that. Working in this way helps create a simple, intuitive way of creating dishes which doesn’t rely on painstakingly ready through a recipe each time you cook.
Here’s our simple guide to selecting the right proteins:
Factor #1 - health
Not all protein sources are created equal when it comes to health. Some can be eaten every day whilst others should be eaten in moderation.
Red Meat
Beef, lamb, pork and (duck)
Red meat is an amazingly nutrient dense source of protein which has a lot of health benefits but it is also the source of protein that is highest in saturated fat. For that reason, red meat should be eaten only once a week.
Eat - once a week
White meat
Chicken, turkey
White meat is typically much leaner than red meat and lower in saturated fat (although this varies but the cut of meat with breast being much leaner than, for example skin on thighs). Regardless of the cut though, all white meat contains some level of saturated fat so should be enjoyed 2-3 times a week.
Eat - 2-3x a week
Seafood
Fish and shellfish
In the UK we don’t eat enough seafood. Seafood is low in saturated fats, high in protein and packed full of important nutrients including omega-3 fatty acids, vitamin A, and B vitamins. You should be aiming to eat seafood 2-4 times a week. We would be recommending higher if there weren’t environmental factors to consider (see below).
Eat - 2-4x a week
Dairy
Milk, cheese, yoghurt
The health benefits of dairy products very greatly. For example the nutritional makeup of cheese is very different to semi-skimmed milk. On the whole, the best way to eat dairy is in moderation. Some semi-skimmed milk in your porridge is fine to eat every day. A sprinkle of cheese on your chilli is a must-have addition to the meal in our opinion. Just try not to take down a whole cheese board multiple times a week.
Eat - in moderation throughout the week
Eggs
Eggs are amazing, they are one of the most nutritionally dense foods you can get and the scientific community has now moved well beyond the scare mongering around cholesterol of yesteryear. It is now considered safe and healthy to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, then speak with your doctor who will likely direct you to a nutritionist or dietician.
Eat - throughout the week
Nuts
Nuts are a great source of protein although typically lower than the levels found in meat. Nuts also contain high levels of fat but don’t let this put you off because these are the kinds of healthy fats you want and need in your diet. It’s generally fine to eat nuts throughout the week either as a handful for a quick snack or added to another dish to add crunch flavour and nutrients. We only recommend limiting the amount of nuts you eat due to environmental factors (see below).
Eat - in moderation throughout the week
Seeds
Similarly to nuts, seeds are highly nutritious and are an amazing source of healthy fats and proteins. Unlike most nuts though, most seeds can be grown organically within the UK, significantly reducing their environmental impact meaning you can eat as many seeds as you like.
Eat - throughout the week
Legumes & Pulses
Lentils, chickpeas, beans, Split peas
These little beauties are the gold standard. Whilst most other protein sources play an important role within an overall healthy diet, legumes and pulses should be the bedrock. They are not only high in protein but also low in saturated fats and backed full of the things your gut and body need like fibre and are a great source of vitamins and minerals, such as iron, zinc, folate, and magnesium. Legumes and pulses count as one of your five a day whilst providing a rich protein source, so win win.
Eat - as much as you like
Protein shakes
Whey, pea, rice, blended plant sources
Protein shakes are such an easy and convenient way to get enough protein in your diet - especially as a snack on the go or after a workout. We recommend going with a complete protein made from organic sprouted grains, seeds and legumes (see cupboard essentials). This is both the best choice for health and sustainability.
Eat - supplement your diet every day
Other
Tofu, seitan, Quorn
There is such a wide range of vegan and vegetarian protein products now available. We advise checking the label of the packets to check the actual protein content of each because a lot of the time, meat substitutes will be made largely of things like mushrooms which will be very low in protein. Tofu, seitan and Quorn are all great sources of protein and interesting options to vary your diet. Because they are processed products we do recommend a slightly more limited intake than other plant based protein sources.
Eat - 1-2x a week
Factor #2 - sustainability
Environmental sustainability is a key factor when it comes to choosing your protein sources. We know how complicated that can get so below is a simple table which ranks the most common protein sources by their impact of carbon emissions, land use and water use.
These factors (as well as other considerations such as seasonality and habit protection) have been factored into all Strongly’ s recipes and the Can’t Go Wrong Plate: