The Protein Playbook by Nutra Organics

Discover the Nutra Organics Protein Playbook — your complete guide to all things protein. Learn how to boost energy, recovery, and overall wellness with clean, sustainable protein sources like Organic Whey Protein and Protein Water. Includes six delicious high-protein recipes and expert tips to help you fuel your day naturally.

6 DELICIOUS HIGH PROTEIN RECIPES INSIDE

The Protein playbook YOUR GUIDE TO ALL THINGS PROTEIN

No synthetics • Sustainably sourced • Family friendly

The 411 on Protein YOUR PROTEIN PLAYBOOK

Here at Nutra, we’re passionate about making healthy living easy, convenient and sustainable. Our protein range - including the NEW Protein Water and Organic Whey Protein - is no exception. Formulated with premium ingredients to support your wellbeing from the inside out. Because protein plays a vital role in muscle recovery, sustained energy, satiety and longevity. This is your guide to all things protein - whether you’re just starting out, looking for new recipes, or planning to increase your intake, we’re here to support your journey!

NEW

Clean, High Protein Hydration

Protein Water is your clean, convenient, daily protein + hydration boost designed to fuel busy lives, not just gym sessions. With NZ grass-fed whey protein isolate, collagen, and natural electrolytes, experience energy, recovery, on-the-go hydration and lean muscle support, without a sugar crash. Light and refreshing with no synthetics, it’s easy to absorb, gentle on the gut, and perfect for keeping up with whatever your day throws at you. Reach your daily protein goals and enjoy an overall performance boost.

22G PROTEIN PER SERVE NZ GRASS FED WPI GRASS FED COLLAGEN NATURAL ELECTROLYTES FOR HYDRATION NATURALLY OCCURRING BCAAS LOW SUGAR FAMILY FRIENDLY

PROTEIN 22g PER SERVE

NEW

Fuel Your Day the Organic Protein Whey

Nourish your body with the cleanest protein nature has to offer. Our Certified Organic Whey Protein is sourced from grass fed New Zealand dairy, delivering premium quality protein to support muscle health and overall vitality. With a rich chocolate or smooth vanilla taste, this complete protein naturally contains the essential amino acids and bioavailable nutrients to build and repair muscle, plus promote healthy ageing and overall wellbeing. CERTIFIED ORGANIC 23G PROTEIN PER SERVE 5.7G BCAAS PER SERVE GRASS FED & PASTURE RAISED NZ COWS FAMILY FRIENDLY

PROTEIN 23g PER SERVE

PROTEIN INTAKE GUIDE

Protein Matters - Like A Lot!

Protein isn’t just a delicious addition to meals and snacks, it’s also functional and necessary for our bodies to thrive. Protein is a fundamental building block for supporting muscles, bone structure, body tissues and skin, as well as repairing cells and providing energy. Prioritising protein is a great way to feel stronger, more energised and

satiated throughout the day. Daily protein intake guide:

AGE GROUP OR LIFESTYLE

PROTEIN NEEDED PER KG

WHAT IT’S FOR

Minimum required for maintenance

18 - 49 years

0.8g

Helps maintain muscle and strength with age Supports extra muscle repair, energy, and performance

50+

1.2g

High activity

1.5+g

Note: Recommended ranges are based on total body weight. Individuals with higher muscle mass or specific health goals may require more protein.

TURNING FOOD INTO FUEL

How the body utilises protein

After ingesting a protein, your body breaks it down into amino acids during digestion. These amino acids are then absorbed into the bloodstream and delivered to cells throughout the body. There, they fuel countless daily processes that keep you feeling strong and energised, such as helping to repair muscle. The body doesn’t store protein the way it stores carbs or fat, so we need to consume it regularly to stay healthy. WHEN SHOULD YOU TAKE PROTEIN? Ensuring you are meeting your recommended daily intake is a great place to start. Including a protein-rich breakfast can also offer additional benefits, helping to provide steady energy and promote satiety throughout the day. Before and after physical activity are also beneficial times to consume protein. Having protein before exercise can help support muscle maintenance and may reduce muscle breakdown. Consuming protein after exercise helps in optimising muscle repair and recovery, as the body is more responsive to protein intake during this time.

High protein meals that hit the mark FROM BREAKFAST TO BEDTIME:

BREAKFAST

LUNCH

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Choc Malt Protein Smoothie Add Clean Protein or Whey Protein to your favourite smoothies for a good start to the day! Roughly 23g protein, add Greek yoghurt for some extra protein. See page 25 for recipe.

High Protein Beef Bowl

Protein from cottage cheese, beef and collagen protein from Beef Bone Broth Concentrate. Roughly 45g of protein.

PROTEIN 120g TOTAL DAILY

SNACK

DINNER

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Protein Water

Chicken Tacos

Hydrate with Protein Water with added electrolytes and 22g protein.

Add some Chicken Bone Broth for extra collagen protein on top of chicken. Roughly 30g protein (15g protein per taco)

See page 27 for recipe.

*Add or minus a little extra protein to meet your specific goals.

Which Protein is Right for You?

Different types of proteins do different things in the body and offer different benefits depending on their amino acid profile. Choosing the right one depends on your goals and your preferences.

ORGANIC WHEY PROTEIN • 23g protein per serve • Complete protein • Grass-fed NZ cows

COLLAGEN JOINTS + BONES • Enhances bone mineral density • Supports & builds tissue • Reduces risk of osteoporotic fracture

CLEAN PROTEIN • Plant based complete protein • 3.9g BCAAs per serve • Magnesium & iron for energy 5 digestive enzymes

PROTEIN WATER • 22g protein per serve • Natural electrolytes for hydration • Naturally occurring BCAAs • Complete protein

COLLAGEN PROTEIN • 15.8g of protein per serve • Supports muscle strength & repair

OUR PROTEIN RANGE

There’s Something for Everyone

ORGANIC WHEY PROTEIN

COLLAGEN PROTEIN *

COLLAGEN JOINTS + BONES

PROTEIN WATER

CLEAN PROTEIN *

Supports muscle growth with fewer calories than regular whey protein.

Supports muscle fibres, tendons and ligaments.

Supports joints, tendons and bones.

Supports muscle growth.

Benefits

BCAAs

Medium

High

Low

Complete protein Protein per serve

22g

23g

21g

15.8g

11.5g

Smoothies Milk Sweet treats

Smoothies Milk Coffee

Serving suggestion

Water

Lemonade Berry Bliss

Vanilla Chocolate

Flavours

Unflavoured

Dietary Preference

Contains dairy Gluten free

Vegan Gluten free

Non-dairy Gluten free

*Collagen Protein (formerly Collagen Build), Collagen Joints + Bones (formerly Collagen Body)

FACT CHECK

Common Protein Myths and Misconceptions

EATING PROTEIN MAKES YOU BULKY Not quite! Building bulk takes a very specific training style and energy surplus - protein alone won’t suddenly turn you into a bodybuilder. OLDER ADULTS DON’T NEED MUCH PROTEIN Actually, older adults need more protein to combat age-related muscle loss. Our bodies naturally lose muscle mass as we age, which can affect strength, mobility, and overall health. Getting enough high-quality protein supports muscle health, bone health, energy levels and aids in recovery and immune function. MEAT IS THE ONLY COMPLETE PROTEIN Meat is a complete protein, but it’s not the only one! There are plenty of other sources, like tofu and quinoa,

just to name a few. And by combining different plant proteins (like grains and legumes), you can easily create a

complete amino acid profile. ALL PROTEINS ARE THE SAME

Not all proteins are created equal - some have more complete amino acid profiles, digestibility, and benefits. It’s all about quality, variety, and choosing protein sources that truly nourish and support your goals.

PROTEIN CAUSES WEIGHT GAIN

Protein actually helps support a healthy metabolism and keeps you fuller for longer, all of which can help you feel satisfied and support a balanced approach to nutrition. Weight gain depends on overall calorie intake, not protein consumption alone.

Protein Yoghurt Cheesecakes With Organic Whey Protein Vanilla

HIGH PROTEIN

These Protein Yoghurt Cheesecakes are so delicious and satisfying it’s simply cream-inal! Plus with Organic Whey Protein, these sweet, creamy cheesy bites have all the added benefits of protein to build and repair muscle, promote healthy ageing and overall wellbeing. Well isn’t that just one of the most delicious ways to get your daily protein in!

3.5 hours READY IN

5 serves SERVES

Easy Peasy DIFFICULTY

200g Digestive biscuits (or preferred biscuit) 120g Organic Whey Protein Vanilla (4 serves) 900g Greek yoghurt 3 tbsp topping spread - nut butter or Biscoff Optional: crushed biscuits for topping INGREDIENTS

METHOD 1. Crush biscuits into a crumble texture. 2. In a medium bowl, combine whey protein powder and Greek yoghurt and mix until smooth. 3. Melt nut butter or spread until runny. 4. To assemble, add a layer of the crushed biscuits to 5 small containers or jars, followed by equal amounts of the yoghurt protein. Smooth with a spoon on top to be able to spread. 5. Add the melted spread on top and spread to form a layer. 6. Top with crushed biscuits. 7. Refrigerate overnight (if you can wait that long) or at least 3 hours and try to hide these from the rest of your family or they will disappear.

NUTRA ORGANICS ® PRODUCT

PROTEIN 32g PER SERVE

Snickers Protein Balls With Organic Whey Protein Chocolate

HIGH PROTEIN

The perfect protein snack doesn’t exist… until now, these protein packed snickers-inspired balls tick all the boxes; delicious, healthy, creamy, crunchy and chocolatey. The star of these protein balls is none other than Organic Whey Protein Chocolate, featuring premium NZ Grass Fed Protein to support muscle health and overall vitality.

40 minutes READY IN

15 serves SERVES

Easy Peasy DIFFICULTY

INGREDIENTS

METHOD 1. Soak the dates in 1 cup of boiling water for 5 mins to rehydrate. Drain well. 2. Add oats, protein powder, cacao powder, softened dates, peanut 3. Roll the mixture into balls. 4. Melt chocolate in a microwave or over a double boiler. 5. Dip the tops of the protein balls into the chocolate mixture, allow excess to drip off, then dip into chopped peanuts. butter, salt and the peanuts to a food processor, blitz to combine. 6. Sprinkle over with flakey sea salt. 7. Set in the fridge for 10 minutes

12 dates 1 cup oats 1 cup Organic Whey Protein Chocolate 1 tbsp cacao powder 2 tbsp peanut butter 1/2 cup toasted peanuts 1/2 cup toasted peanuts, finely chopped 100g cooking chocolate Pinch of salt

NUTRA ORGANICS ® PRODUCT

PROTEIN 8g PER SERVE

PB&J Overnight Oats With Organic Whey Protein Vanilla

HIGH PROTEIN

Oat my goodness - that’s what these PB & J Overnight Oats will have you saying after your first bite. Featuring creamy dreamy Organic Whey Protein Vanilla to support muscle health and vitality. Good fats, carbs and protein make this a deliciously balanced breakfast for busy people on the go.

4.5 hours READY IN

1 serve SERVES

Easy Peasy DIFFICULTY

INGREDIENTS

METHOD 1. In a jar or bowl, add oats, chia seeds, milk, whey protein, honey and milk, mix to combine. 2. Add chopped berries and melted peanut butter, ripple through, then refrigerate for at least 4 hours. 3. Top with granola, more peanut butter and remaining fruit.

3 tbsp Organic Whey Protein Vanilla 1 cup oats 3 tbsp chia seeds 1.5 cups milk ½ tbsp honey 2 tbsp peanut butter (melted) Toasted granola 1 cup berries (½ of them masserated)

NUTRA ORGANICS ® PRODUCT

PROTEIN 40g PER SERVE

Choc Malt Protein Smoothie With Organic Whey Protein Chocolate

GLUTEN FREE

This protein-packed smoothie is a malt -in-your-mouth kind of creamy, with banana and chocolate combined - it’s a match made in sweet-tooth heaven! This smoothie hits the spot any time of the day, but thanks to the whey protein; is ideal for before or after a workout for muscle support and overall vitality.

10 minutes READY IN

1 serves SERVES

Easy Peasy DIFFICULTY

1 frozen banana 1 cup milk 3 tbsp Organic Whey Protein Chocolate 2 tbsp malt extract Topping ideas: Cacao nibs Granola Malt extract Fresh banana slices INGREDIENTS

METHOD 1. Add banana, milk, whey protein, and malt extract to a blender. 2. Blitz until smooth. 3. Pour smoothie into a glass 4. Add toppings

NUTRA ORGANICS ® PRODUCT

PROTEIN 45g PER SERVE

Berry Bliss Mocktail With Berry Bliss Protein Water

GLUTEN FREE

Nothing to mock about this delicious, protein-packed mocktail! Featuring Berry Bliss Protein Water with NZ grass-fed whey protein isolate, collagen, and natural electrolytes for energy, recovery, and lean muscle support, without a sugar crash. Citrus and berry notes with fresh mint bring vibrancy to every refreshing sip.

5 minutes READY IN

1 serves SERVES

Easy Peasy DIFFICULTY

INGREDIENTS

METHOD 1. Add protein and water to a glass, mix to combine. 2. Add ice, fruit and mint, then top-up with soda water.

3 tbsp Protein Water Berry Bliss ⅓ cup water Ice Strawberry slices Orange slices

Soda water Mint leaves

NUTRA ORGANICS ® PRODUCT

PROTEIN 22g PER SERVE

Healthy Lemon Slice With Lemonade Protein Water

HIGH PROTEIN

Sweet, zesty, and packed with protein. This lemon slice is anything but basic. Perfect as a snack or simply treating yourself. It’s easy to make, nutritious to eat and contains our clean Lemonade Protein Water. A fresh take on a classic!

1 hour READY IN

16 serves SERVES

Easy Peasy DIFFICULTY

INGREDIENTS

METHOD 1. Preheat oven to 180°C. 2. Mix together the base ingredients until well combined. Line a small baking tray with parchment paper. 3. Mix together the base ingredients until well combined 4. Press the base mix into the tray and really give it a good old press down to make it flat. 5. Bake base for 15 mins then set aside to cool for 5 mins. 6. Meanwhile whisk together the lemon filling ingredients. 7. Pour the lemon filling onto the baked base and bake again for 22–25 mins or until just ‘set’. 8. Pop into the fridge to cool for 20 mins and then slice, dust and serve.

For the base: 1 cup plain flour 100g butter, melted 1/2 cup desiccated coconut

3 tbsp maple syrup 1 tsp vanilla essence Big pinch of salt For the filling:

60g Protein Water Lemonade 1 cup lemon juice (4 lemons) 1 tbsp lemon zest 4 eggs 1/2 cup plain flour ¾ cup maple syrup 1 tbsp agave powder (to dust)

NUTRA ORGANICS ® PRODUCT

PROTEIN 5g PER SERVE

Our protein packed chicken tacos are perfect for meal prep

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QUICK WINS

4 Easy Ways to Add Protein Every Day

MEAL PREP IDEAS Cook up some protein-packed meals for the week ahead, protein bars and balls stored in the freezer are a game changer for on-the-go nourishment. Batch- cook and portion for easy grab-and-go nourishment through the week. PORTABLE SNACKS Think bliss balls with collagen or protein, boiled eggs, a protein shake or Protein Water ready to go. Easy, no-fuss options to keep you energised between meals. COMBINE WITH CARBS AND FATS FOR BALANCE Pair protein with complex carbs (like sweet potato, banana or whole grains) and healthy fats (avocado, olive oil, nuts) to support steady energy levels, sustained fullness, and a balanced approach to nutrition.

BEST TIMES TO CONSUME Start your day strong with a protein-rich brekkie to keep cravings at bay.

Nourish deeply, live vibrantly, and let every scoop of goodness bring you closer to your strongest self. Wellness begins within

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@nutraorganics

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