Benefits of a Protein rich diet – Liesl Doehring

Liesl Doehring is an accomplished Nutritionist, Personal Trainer and Tertiary Lecturer. Liesl is an enthusiastic and passionate health professional who is dedicated to helping people improve their health and achieve long lasting results in a holistic and sustainable way. Protein rich foods are an essential part of her life as they help “make up the building blocks to all cells, tissues and muscle”. See what Liesl has to say below on all things protein.

“How much protein do we need?

The amount of daily protein we require depends on a number of factors including age, gender, activity levels, health status and pre-existing health conditions.

As a general guideline the recommended daily intake for women is approximately 0.84gm of protein per kilogram of bodyweight per day, and for men 0.84 gm of protein per kilogram of body weight per day.

The great news is you can easily meet your protein requirements by simply eating a variety of protein rich whole foods such as:

 

• Nuts and seeds- Nut Spreads are a great way to get more of these into your diet (I love Mayver’s Original and Cacao Super Spreads, as well as Mayver’s Protein + Peanut Butter)
• Fish and seafood
• Free range eggs
• Lean red meat
• Poultry
• Legumes and lentils
• Whole grains
• Soy-tofu, tempeh
• Good quality soy milk

My favourite protein rich snacks are:

• Banana with Mayver’s Protein + Peanut Butter
• High protein Greek natural yoghurt with fresh berries and nuts
• Super seed crackers with cheese and avocado
• Celery boats with Mayver’s Protein + Peanut Butter
• Soy smoothie with blueberries, banana and chai seeds”

Liesl’s day consists of a variety of protein rich foods from both animals and plants to help meet her daily protein requirements. Not only is her day on a plate full of protein, but it’s full of goodness your tastebuds will love!

Breakfast:

• 2-3 egg omelette with zucchini, capsicum, mushrooms, parsley and cheese
• 1 cup of fresh rocket drizzled with olive oil and balsamic vinegar

Mid-morning snack:

• Banana with 1 tbl spoon of Mayver’s Protein + Peanut Butter
• Carrot and celery sticks with cheese

Lunch:

• Mixed salad with tuna and sprinkled with pumpkin and sunflower seeds

Afternoon snack:

• High protein Greek natural yoghurt with mixed berries and a handful of walnuts

Dinner:

• Lentil Bolognese with mung bean pasta and cheese

For more health and fitness tips, make sure to follow Liesl on Instagram at @natro_health_and_fitness or visit her website.