Protein
Protein is probably the macronutrient that currently gets the most attention. While it's usually associated with gym-goers or athletes, the truth is: protein is essential for everyone, every single day, ideally spread throughout the day. Whether we’re aiming for better energy, balanced blood sugar, or healthy ageing, protein plays a key role in helping our bodies thrive.
However, the downside to all the attention is that protein has become a bit of a marketing buzzword. We're now seeing it added to everything from cereal to cookies and even foods that already contain natural protein—like yoghurts and milk—often making them more processed and less nutritious than their whole food versions.
Despite this surge in protein-pushing products, data shows that most people in the UK already meet or exceed their daily protein needs. In fact, the average adult gets well over the recommended intake, while true protein deficiency is rare and mostly seen in specific groups (e.g. older adults, those with restrictive diets, or certain medical conditions).
What is protein?
Protein is made up of building blocks called amino acids, which our body uses to build and repair tissues, whether that’s muscle, skin, hair, enzymes, immune cells, hormones, and much more.
Out of 20 amino acids, 9 are essential, meaning our body can't make them—so we need to get them from food.
A food is considered a complete protein if it contains all 9 essential amino acids. Animal proteins (like eggs, poultry, fish, and dairy) are complete. Some plant-based proteins (like quinoa and soy) are also complete.
However, incomplete proteins can be combined (e.g., rice + beans) to give us a full amino acid profile. This is especially important for those following a plant-based or vegan diet.
Examples of complete protein combinations:
Rice + beans
Hummus + wholegrain pita
Peanut butter + wholegrain toast
Lentil soup + barley
Tofu stir-fry with brown rice
As long as we’re eating a variety of plant foods throughout the day, our body will get what it needs.
Top Protein Sources & Recommended Quantities
Unlike carbs and fat, our bodies don't store protein efficiently—we’re using it constantly to repair tissues, support immunity, and keep our metabolism ticking. That’s why it's important to “drip feed” protein throughout the day, rather than loading up in one meal.
Here’s why:
We can’t absorb all our daily needs in one go—our body can only use so much at a time.
Protein is always in demand—we’re breaking it down and rebuilding constantly, so keeping levels topped up is key for steady energy, muscle maintenance, and more.
Aiming for 15–30g of protein per meal, plus a little with snacks, is a good target for most adults. Below are some top protein sources, with approximate amounts per standard serving:
Animal-Based Proteins
Eggs – 12g protein in 2 medium eggs
Chicken breast – 30g protein in 100g cooked
Salmon – 25g protein in 100g cooked
Cottage cheese – 18g protein in 150g
Greek yoghurt (plain, full-fat) – 15g protein in 150g
Milk (cow’s) – 7g protein in 250ml
Plant-Based Proteins
Lentils (cooked) – 9g protein in 150g (about 1 cup)
Chickpeas (cooked) – 12g protein in 150g
Tofu (firm) – 18g protein in 150g
Quinoa (cooked) – 6g protein in 150g
Peanut butter – 7g protein in 2 tbsp
Mixed nuts – 6g protein in 30g (a small handful)
What About ‘Bad’ Protein Sources?
Not all protein sources are created equal. Some come packaged with inflammatory fats, additives, or ultra-processing that can undermine our health.
Protein sources to limit:
Protein bars, yoghurts, cereals
Many so-called “healthy” protein products are really just ultra-processed snacks in disguise. They often include artificial flavours, sugar alcohols, and gums that can disrupt gut health or cause bloating. Always read the label—if you can’t recognise most ingredients, it’s probably not doing our body many favours.Overly processed protein powders
Not all protein powders are created equal. Some contain lots of added sugars, sweeteners and fillers. Look for third-party tested brands with minimal, recognisable ingredients—especially if you're using them regularly.Processed meats like bacon, salami, hot dogs, deli meats
These are often high in sodium, preservatives (like nitrates), and unhealthy fats. Regular consumption has been linked to increased risk of heart disease and certain cancers, particularly colorectal cancer. They may contain protein—but the health trade-off isn’t worth it.Deep-fried meats like chicken nuggets and fast food burgers
Yes, there’s protein in that nugget—but it’s often coated in refined flour, fried in inflammatory oils, and paired with lots of salt and additives. These types of meals may spike blood sugar and promote inflammation, especially when eaten frequently.
When it comes to protein, quality matters just as much as quantity.
If you’d like a free copy of my Protein Handout, which includes tables of great sources of protein to help you track a typical day, get in touch via my contact form:
Disclaimer
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