Bone Broth
Collagen
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Time to read 6 min
Winter changes more than the weather. Shorter days, colder temperatures and increased immune challenges place different demands on the body. At the same time, our routines often shift towards comforting foods, heavier dinners and slower mornings.
While warming meals can be enjoyable, they don’t always provide enough of the nutrients the body relies on most during colder months. One of the most important of these is protein.
Protein is a fundamental nutrient involved in the structure and maintenance of tissues throughout the body. It contributes to the maintenance of normal bones and muscle mass and plays a central role in many physiological processes.
Despite its importance, many people struggle to consume enough protein consistently, especially during winter. Large, heavy meals aren’t always appealing, and appetite can fluctuate when days are darker and activity levels change.
The good news is that increasing protein intake doesn’t require bigger portions or complicated meal plans. In most cases, it simply comes down to making a few small adjustments to daily habits.
By spreading protein throughout the day and choosing lighter, nourishing options, it becomes much easier to support your body during the colder months.
Table of Content
Winter places subtle but meaningful demands on the body.
Cold temperatures require additional energy to maintain body temperature, while seasonal illnesses mean the immune system is often working harder than usual. At the same time, many people experience lower energy levels due to reduced daylight and changes in circadian rhythm.
Protein plays a central role in maintaining many of the body’s systems. Amino acids, the building blocks of protein, are used to create enzymes, hormones and structural components within cells. They are also involved in the formation of immune molecules such as antibodies and signalling proteins.
During winter, when immune exposure is often higher and the body is adapting to environmental stress, maintaining sufficient protein intake becomes particularly important.
Yet many diets unintentionally shift away from protein during colder months. Comfort foods tend to emphasise refined carbohydrates, while traditional winter meals can sometimes feel too heavy to eat regularly.
Rather than increasing portion sizes, a better approach is to incorporate lighter, protein-rich foods consistently throughout the day.
Breakfast is one of the most common meals where protein intake is low.
Many typical breakfasts are based around carbohydrates, such as toast, cereal or pastries. While these foods may provide quick energy, they often lack the protein needed to support satiety and steady nourishment through the morning.
Adding a protein source to the first meal of the day is one of the easiest ways to improve overall intake.
Simple examples include eggs cooked with vegetables, natural yoghurt topped with nuts and seeds, or a smoothie blended with protein-rich ingredients.
Some people also add collagen peptides or protein powder to their morning coffee or smoothie, creating an easy way to include protein without changing the overall routine.
Starting the day with protein can help create a more balanced nutritional pattern across the rest of the day.
One of the easiest ways to increase protein intake in winter is to include protein-rich drinks.
Liquids are often easier to consume than large meals, particularly when appetite is lower or when the weather calls for something warm and comforting.
Bone broth is a good example. Traditionally prepared by simmering bones for extended periods, it naturally contains protein and amino acids extracted during the cooking process. A warm mug of broth can be enjoyed on its own or used as the base for soups and stews.
Protein smoothies are another practical option. Blending protein powder with berries, yoghurt, or milk alternatives can create a light but nourishing drink that fits easily into busy routines.
Some people also add collagen peptides to tea or coffee. Because hydrolysed collagen dissolves easily and has a mild flavour, it can be incorporated into hot drinks without altering taste significantly.
These types of additions allow protein intake to increase without making meals larger or heavier.
Further Readings
→ Bovine Collagen vs Marine Collagen: Which Is Better For You?
Increasing protein intake doesn’t necessarily require new recipes or complicated meal plans.
Often, it simply involves adding protein to foods that are already part of your routine.
For example, a bowl of yoghurt can be enhanced with nuts or seeds. Soups can include shredded chicken or collagen peptides. Salads can be topped with boiled eggs, fish or grilled meat.
Even small additions can make a meaningful difference when they are repeated consistently across meals.
This approach is sometimes referred to as “protein stacking,” where multiple smaller sources of protein are included throughout the day rather than relying on one large serving at dinner.
By spreading intake more evenly across breakfast, lunch, snacks and dinner, it becomes easier to meet daily protein needs without feeling overly full.
Another common misconception is that protein automatically means heavy meals.
In reality, the heaviness of a meal usually depends more on the cooking method and portion size than on the protein itself.
Many protein-rich foods are naturally light and easy to digest.
Eggs, fish, yoghurt, smoothies and broths can all provide protein without creating the heaviness often associated with slow-cooked winter dishes.
Cooking methods also make a difference. Grilling, steaming or lightly sautéing foods tends to produce meals that feel lighter than large casseroles or creamy sauces.
Soups and broths can be particularly helpful during winter because they provide warmth while remaining easy to consume.
One simple habit can make a noticeable difference: thinking about protein first when planning a meal.
Rather than building meals around carbohydrates or side dishes, start by choosing the protein source. This might be eggs at breakfast, fish or chicken at lunch, or meat with vegetables at dinner.
Once the protein component is established, the rest of the meal tends to fall into place naturally.
This approach helps ensure that protein intake remains consistent across the day rather than being concentrated in one meal.
It also aligns with a more balanced way of eating, where meals are built around whole foods rather than highly processed ingredients.
Winter is a season where nourishment matters more than ever. Shorter days, colder temperatures and increased immune demands mean the body often benefits from consistent, nutrient-dense meals, and protein plays an important role within that.
The good news is that increasing protein intake doesn’t require large or heavy meals. Small additions throughout the day, such as protein-rich breakfasts, warming broths, smoothies or simple snacks, can make a meaningful difference without changing your routine dramatically.
By focusing on simple habits and whole food sources, it becomes much easier to support your body through the winter months, helping you stay nourished, balanced and ready for the season ahead.
Hunter & Gather
Hunter & Gather are an ancestrally-inspired lifestyle brand that fuses ancestral wisdom and modern innovation to guide your journey to better health. Our mission is to give you the tools to thrive for life. We create real food and supplements that are free from refined sugar, grains and inflammatory seed oils, while championing premium quality and taste.
One of the easiest ways is to distribute protein throughout the day. Adding protein-rich foods to breakfast, drinks and snacks can significantly increase overall intake without requiring larger portion sizes.
Good examples include eggs, yoghurt, fish, bone broth, smoothies and protein powders. These foods provide protein while remaining easy to digest and suitable for lighter meals.
Bone broth naturally contains protein and can be enjoyed as a warming drink or used as a base for soups. It’s a simple way to add protein to your daily routine, particularly during colder months.
General guidance in the UK suggests around 0.75 grams of protein per kilogram of body weight per day, although some individuals may benefit from slightly higher intakes depending on age, activity levels and overall health.
Animal foods remain some of the most reliable and nutrient-dense sources of protein. Meat, fish, eggs and traditional foods like bone broth provide complete proteins containing all essential amino acids the body needs to maintain muscle and bone health.
