A Simple Protein Guide for Everyday Meals

What Is Protein?

And why it matters

Why protein matters

An illustration of a scoop of whey protein.

Protein supports muscle, strength, recovery and bone health. It also helps meals feel more satisfying and supports body composition, not just weight.

Most of us get less than we think

An illustration of a woman wearing a white t-shirt, showing off her bicep muscles.

Protein intake is often skewed towards one meal a day, usually dinner, leaving breakfast and lunch falling short.

Aim for 25g+ per meal

An illustration of an overnight oats bowl.

Rather than relying on one high-protein meal, aim for around 25g or more of protein at each meal. Spreading it out supports muscle and helps meals feel more satisfying.

Add, don't overhaul...

You do not need to overhaul your diet or create new meals. Most of the time, it is about adding protein to meals you already eat and pairing it with fibre-rich foods.

Chicken breast

Chicken breast (cooked, ~120g)

Protein: ~30g
Calories: ~160 kcal
Fibre: 0g

Greek yoghurt

Greek yoghurt (200g)

Protein: ~18-22g
Calories: ~110-150 kcal
Fibre: 0g

Eggs

Eggs (2 large)

Protein: ~12-14g
Calories: ~140 kcal
Fibre: 0g

Tofu

Tofu (150g, firm)

Protein: ~18-20g
Calories: ~180 kcal
Fibre: ~3g

Red meat

An illustration of a cooked read meat steak.

Red met (lean, 120g cooked)

Protein: ~25-30g
Calories: ~180-220 kcal
Fibre: ~0g

Easy adds: main meals, batch cooking.

Milk

Milk (500ml semi-skimmed)

Protein: ~17g
Calories: ~230 kcal
Fibre: ~0g

Easy adds: drinks, porridge, smoothies.

Quinoa

Quinoa (185g cooked)

Protein: ~8g
Calories: ~220 kcal
Fibre: ~5g

Useful as a supporting protein, not as a main one.

Peanut butter

Peanut butter (2tbsp)

Protein: ~8g
Calories: ~190 kcal
Fibre: ~2g

Whey protein

Whey protein (1 scoop)

Protein: ~20-25g
Calories: ~100-130 kcal
Fibre: 0g

Useful when appetite, time, or chewing is low.

Protein works better when paired

Chicken and vegetable stir-fry - One whole chicken breast per portion.‍
Bean chilli - A generous serving of beans or lentils with vegetables.‍
Egg bagel - Two eggs in a bagel (Optional add-ins: cheese, ham, smoked salmon).‍
Greek yoghurt bowl - Greek yoghurt with berries and chia seeds (Optional: chopped nuts or peanut butter).
Tofu stir-fry or curry - A full serving of tofu with vegetables.

You are not chasing perfection, just building meals that support you a bit better.

Protein guide