'I'm a dietician and this is how to get more protein into your family meals.'

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If you've ever fed a child breakfast only to be asked what's for snack immediately afterwards, you're not alone.

Keeping everyone full, energised and functioning isn't just about serving "healthy meals" — it's about building plates that actually last longer than 12 minutes before someone starts rummaging through the pantry again.

And that's where protein comes in.

"Protein plays an important role at every stage of life," dietician Jess Burvill (@dailyservenutrition) told Mamamia.

"For children, it provides the building blocks for growth, supporting the development of strong muscles, bones, skin and organs."

Watch a protein hack that's going viral online. Post continues below.

But while protein often gets lumped into "fitness culture", it's actually one of the most useful everyday tools for family life — particularly when it comes to satiety, energy and reducing constant snacking.

"On a day-to-day level, protein helps both kids and adults feel fuller for longer," Burvill said.

"This supports steadier energy levels, reduces constant grazing between meals and can help with healthy weight management, as well as better focus at school, work and play."

Dietician Jess Burvill. Image: Supplied.

Protein helps with more than just "being healthy".

It's easy to think of protein as something you only need if you're trying to build muscle at the gym.

But if your household includes sport, after-school activities, or even just kids who treat the living room like a trampoline park, protein still matters.

"For active kids and adults, protein is essential for muscle repair and recovery after sport, play and exercise, helping the body adapt and stay strong," she said.

And importantly, it's not only relevant for kids.

"Later in life, protein remains just as important, helping slow the natural loss of muscle and bone that comes with ageing, while keeping you strong, mobile and independent for everyday life."

If your family is always hungry, it might not be "kids being kids".

Before anyone panics: Burvil said most families aren't dealing with severe protein deficiency.

"True protein deficiency is rare in western countries like Australia," she said.

But what is more common is families not quite getting enough across the day, or not spreading it out properly, which can lead to some subtle signs.

"One of the most common is constant hunger or frequent snacking, particularly between meals," she said.

"Protein is slower to digest and is the most satiating of the three macronutrients (protein, carbohydrate and fat), so meals low in protein often don't keep people full for long."

There are other signs worth keeping an eye on, too.

"In children, poor growth or delayed development may be a red flag," she said, while "in adults — especially older adults or very active people — loss of muscle or strength can occur."

The easiest way to add more protein is usually the least dramatic one.

If "getting more protein" sounds like you need to cook separate meals or stock your fridge with expensive "high protein" products, good news: you don't.

Burvill said the best approach for families is often just small upgrades that add up across the day. "Often simple swaps and additions will do the trick," she said.

Adding some Greek yoghurt to fruit or granola is an easy protein fix. Image: Canva.

"Switching to whole grain bread, adding some Greek yoghurt to a bowl of fruit or granola, adding a can of legumes to a salad or hot meal, adding cheese to a sandwich or cracker, snacking on nuts instead of chips, or adding a sprinkle of seeds to dishes."

And these small changes come with a bonus that isn't always talked about.

"The benefit of this approach is these additions also bring other nutrients such as fibre or calcium, so it's more than just a protein upgrade."

"Stealth protein": the picky-eater trick you'll wish you'd tried earlier.

If you've got picky eaters, you already know the biggest barrier isn't protein, it's whether a child decides a food is "yucky" based on absolutely nothing.

That's why Burvill recommends stealth strategies: ways to boost protein without making meals feel unfamiliar.

Some of her easiest options include "adding a can of lentils to mince dishes — the texture of lentils is similar to mince", as well as adding "black beans to chocolate brownies."

She also suggests "blending cheddar or cottage cheese into scrambled eggs" for a creamier texture, "adding a scoop of skim milk powder to smoothies or milk used on cereal" and "adding cheddar cheese and milk to mashed potatoes."

And if you're after something that feels like a sweet treat but still contributes to protein?

"Home-made frozen yoghurt and fruit sticks."

Budget-friendly protein swaps that actually stretch meals further.

Feeding a family is expensive — and "high-protein" isn't always synonymous with affordable. But, Burvill said there are plenty of options that give families more protein without blowing the grocery budget.

"Chicken is often the most cost-effective, high-protein option," she said, adding that "some whole chickens cost as little as $5.50 per kg, providing around 20g of protein per 100g of uncooked meat."

Even takeaway can stack up better than people think."Chicken takeaway options can provide great bang for buck.

"For example, a Nando's ¼ PeriPeri chicken pack is 54g of protein, and their wraps have up to 40g protein in a serve — at a lower cost per gram of protein than most other takeaway chicken options."

Takeaway options like Nando's can be great protein choices. Image: Supplied.

The label trap: what to look for (and what to ignore).

Burvill said the first rule is simple: start with whole foods.

"Always start with whole food protein sources over more processed sources wherever possible," she said, "including meat, chicken, fish, eggs, dairy, legumes, tofu, nutes and seeds."

When eating out?

"Look for lean, minimally processed proteins, such as flame-grilled chicken breast or tenders. Often menus will display the amount of protein per serve, so aim for at least 30g of protein for a satisfying meal."

When it comes to supermarket products, don't rely on front-of-pack claims or protein grams alone.

"In Australia, foods labelled 'protein' must contain at least 5g protein per serve, and 'high protein' foods at least 10g per serve," she said.

"This isn't that much when compared to the protein in many whole foods, for example a 100g serve of cooked chicken has around 30g of protein."

She also warns families to be cautious of 'high-protein' versions of discretionary foods like ice cream, chips, chocolate and pizza, and "products with long ingredient lists, artificial sweeteners, gums and additives".

And if you only make one change this week?

"It would be to prioritise everyday whole food proteins at meals and snacks, rather than relying on more processed, often more expensive, packaged products and supplements like protein bars, powders and waters."

Sometimes, the biggest nutrition "hack" isn't doing more — it's making the basics work harder.

Listen: Dr Mariam and Claire Murphy answer all your questions about the body in this episode of Well.

Feature image: Supplied.