Eating protein helps build muscle, boosts the metabolism and leads to feelings of fullness but many Britons do not eat enough high-protein or high-fibre foods, according to the NHS.
Experts have shared the simple cupboard staples foods people can pick up to enhance their diet, and there are many they may already have at home.
Qualified nutritional therapist Alexandra Gorton shared the “surprising” foods in your trolley that are packed full of protein.
This included peanut butter, cheddar cheese, sausages and cheese and onion sandwich filling, tortilla chips, baked beans, toastie loaf and even some biscuits.
Mature cheddar cheese and peanut butter are foods most people will buy regularly, and they both have around 25 grams of protein per 100 grams.
Cheddar cheese is high in protein
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While protein is typically found in animal products, vegans and vegetarians don’t need to miss out and can find protein and fibre in foods such as vegan burgers, falafel and vegan kievs.
Alexandra said: “Increasing the amount of protein in your diet has several health benefits. It can be described as the building blocks of our body as it is used for growth and repair, and is essential for bones, muscles, cartilage and skin.
“Whilst fibre and protein goals will mainly be reached through whole food products such as nuts, vegetables and poultry, understanding the contents of other everyday food items can help you hit your goals without compromising on taste.”
Like protein, fibre generally increases feelings of fullness meaning Britons are less likely to eat excess calories. Eating a high-fibre diet is also good for the gut and has a number of health benefits.
A study published in the National Library of Medicine suggested the weight loss effects of fibre could specifically target belly fat.
Many studies have found the weight loss benefits of protein, specifically as it can boost the metabolism. A fast metabolism will help the body to burn fat more quickly.
SEO and digital PR manager at tombola Samantha Wilcox - which helped compile the research - said: “This research proves that incorporating protein into your diet doesn't need to be complex or inconvenient. In fact, it highlights how everyday food items can complement a healthy diet, so you don’t have to compromise on an occasional treat such as cheese, sausages and even peanut butter.
“From our research, it’s clear that fibre and protein are essential for your body to function properly. From supporting your gut bacteria to improving digestion and keeping you fuller for longer, they deserve all the limelight they are getting in recent years.
“Many people are aware that fruit and vegetables are good for you, but it’s difficult to pinpoint what other changes to make and more importantly, what everyday foods to cut or introduce based on their contents – this research does just that.”
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Protein and fibre can help slimmers feel full
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She said: "Focus on having a lean high-quality protein at each meal, such as chicken breast, tuna, Greek yoghurt or tofu.
"Again, these foods are not naturally high in overall calories, but the high protein content will help satiate you for a long time, as the protein takes a long time to digest.
"Another tip is being able to recognise when you are no longer hungry, and being able to stop eating, even if that means leaving food behind on the plate.
"This is being mindful of hunger levels and eating to what your body needs at the moment, rather than eating out of routine or habit."
