Rather than focusing on restrictive measures or eliminating certain foods, nutrition by addition means enhancing meals by ADDING. Instead of fixating on what to eliminate, this approach encourages adding wholesome options to enhance the overall nutritional value of the diet. By incorporating nutrient-dense foods into regular food choices, rather than restricting them, it fosters a balanced and sustainable approach to nutrition.

Nutrition by addition allows for flexibility and enjoyment in eating while reaping the benefits of a nourishing diet. This flexibility fosters a positive relationship with food, reducing the likelihood of feelings of deprivation or guilt often associated with restrictive diets. Whether you are trying to slim down or bulk up, support aging or improve your general health, we are all focused on eating more protein.

Protein. We are a population obsessed with it. It started in the early nineties with the rise of the Atkins diet and then hit peak obsession a few years back with the popularity of Keto (the most Googled diet). And there seems to be no signs of the macronutrient’s popularity diminishing any time soon, with the global protein market estimated to reach $47.4 billion by 2032.

And it’s no surprise, as plenty of studies have linked good sources of protein to a variety of health benefits including better cardiovascular health, bone health, lowered blood pressure and aiding recovery after injury.

Protein has many benefits, it’s slow digesting which helps to provide us with energy, and keeps you feeling fuller for longer, It also helps to build and maintain muscle and aids in weight management. A well-balanced diet with proper ratios of macro nutrients (protein, healthy carbs and fats) provides all of the:

Energy you need to keep active throughout the day.

Nutrients you need for growth and repair,

Helping you to stay strong and healthy and help to prevent diet-related illness.

When you find your optimal balance and amounts of macro nutrients, you take a major step toward reaching your health goals and this balance has been improved in this by the addition of healthy protein.

For the average person, around 0.8-1g of protein per 1kg of body weight is usually recommended, however you may want to increase this for several reasons, depending on your health goals or lifestyle. For example, if you lift weights, you want better recovery after exercise, or you want to aid weight loss by feeling fuller for longer.

Getting more protein into your meals:

You should always be aiming to have a good, balanced plate at each meal that  contains protein, carbohydrates, healthy fats and fibre. If you really struggle with overeating or not feeling full enough, I recommend eating your protein first.

The ‘protein leverage hypothesis’ is a theory that suggests that we will eat until our protein needs are met so if we don’t get enough protein in our diets our bodies will seek out more food and that can lead to over-eating and weight gain.

Protein bars and powders are a convenient way to increase protein intake and smoothies and smoothie bowls are a good way to add a variety of protein sources in one meal with milk, yoghurt, oats, fruits, protein or collagen powder and nuts and seeds.

This entire website and blog features healthy no bake recipes that include ingredients like nuts, seeds, yogurt, coconut products, protein and collagen powders flavoured with fresh and dried fruits and sweetened with either dates or honey.

Stuff you buy at the store will mostly have added sugars and unhealthy oils, artificial flavouring and preservatives. None of that stuff belongs in a healthy eating plan.

All in all, with its role in muscle growth, metabolism and overall health it’s no surprise that more of us are leaning on protein to better our diets. Whether through lean meats, plant-based sources or even supplements, there are plenty of ways you can do this.

The idea is to improve the macro balance (protein, carbohydrate, healthy fats). This is not about calorie counting: It’s about paying attention to key nutrients and taking in the daily recommended portion your body needs to maintain your energy levels and overall wellbeing.

When you find your optimal balance and amounts of macro nutrients, you take a major step toward reaching your health goals and this balance has been improved in this by the addition of healthy protein.

Protein is not just a trend. It’s a necessity, especially for women. The idea of this recipe blog was to create a simple ways to increase protein during the day to improve macro balance (protein, carbohydrate, healthy fats). Do you know the main reasons why proteins are important in a healthy balanced diet? Eating protein-rich foods has many health and fitness benefits, including:

Speeding recovery after exercise and/or injury.

Reducing muscle loss (that lowers metabolic rate, hello weight gain!)

Building lean muscle ( to boost metabolism).

Helping maintain a healthy weight.

Curbing hunger so you feel full for longer.

A well-balanced diet with proper ratios of macro nutrients (protein, healthy carbs and fats) provides all of the: energy you need to keep active throughout the day. nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness.

When you find your optimal balance and amounts of macro nutrients, you take a major step toward reaching your health goals and this balance has been improved in this by the addition of healthy protein.

This sustainability is crucial for achieving and maintaining long-term health goals, as it fosters a positive and enduring relationship with food, encouraging us to view nutrition as a lifelong journey rather than a short-term fix.

If you are looking for more delicious, healthy, protein-rich, no bake desserts and treats to help you reach your health, wellness and fitness goals, you will love my collection here: Blended Bites