A simple guide to protein

Protein is a hot topic. You may have seen high-protein versions of your favourite products in store or recipes calling out the protein content. Protein is an essential part of our diet to manage important functions in the body, like building muscles and bones and regulating hormones. Find out what protein is and how much you really need to maintain a healthy diet in our simple guide, including easy swaps and recipe ideas. Interested in more? Check out our high-protein recipes for inspiration.

What is protein?

Protein is a macronutrient made up of chains of amino acids that provide our bodies with energy (you may have heard of the term ‘macro’ before). When we consume protein, it’s broken down into amino acids which your body uses to build the proteins it needs for everyday functions. Your body contains a variety of proteins that all have different roles in keeping you healthy, such as:

Building and maintaining muscle and bone health.
Helping with cell growth.
Maintaining healthy hormonal functions that regulate our mood, appetite and sleep.
Supporting immune function.
Balancing blood sugar levels.

There are two types of protein: complete and incomplete. Complete proteins contain all 9 amino acids your body needs to build and repair bone and muscle. Complete proteins typically come from animal-based sources, like meat and dairy products. Incomplete proteins don’t contain all the essential amino acids and are usually found in plant-based foods that are higher in fibre. Eating a varied diet with a mixture of different plant-based proteins can still give you all the protein and amino acids your body needs.

How much protein do I need?

How much protein you need per day depends on many factors, including weight, gender and how physically active you are. Typically, dietary recommendations for protein are based on per kg body weight. For adults, this means 0.75g protein per kg. Women need roughly 45g per day, while men need 55g. If you’re very active and do a lot of sport or exercise, you’ll need more protein to help your muscles recover after exercise. Age, pregnancy and general health can also affect how much protein you need.

Did you know...? Most people in the UK are generally eating enough protein so don’t require supplements, like protein shakes. Focussing on eating protein sources that are also high in fibre and low in fat is the best way to ensure a well-balanced diet.

It’s important to get your daily protein intake from a range of different food groups for a balanced diet. See our top tips on how to incorporate protein into your diet below.

Breakfast

A portion of natural yogurt has 5-7g protein*. Try dolloping it onto your morning cereal or try adding chia seeds to your porridge (you could also make chia pudding if you want to try something a little different!).

Lunch

On average, a serving of chicken breast typically has 25-30g protein*. Chicken salads are a great lunch option and this simple stir-fry is ready in just 15 minutes for a quick protein win. Half a can of beans contains roughly 10g protein* and tastes great in this speedy bean chilli pitta.

Dinner

Try cooking with tofu (which has 6.5g protein per portion*) for a plant-based alternative to meat, or add fish to pasta dishe s and curries - white fish has 35-48g protein per fillet*!

Snacks

Seeds and nuts are great snack options for when you’re feeling peckish and perfect for homemade trail mix or roasting with spices. A handful of mixed nuts and seeds will give you 7g protein*.

High-protein plant-based foods

You don’t need to follow a meat-based diet to achieve your daily protein intake. Many plant-based foods are good sources of protein:

Pulses, such as beans, peas and lentils, are good budget-friendly alternatives to meat because they’re low in fat (and they’re a good source of protein and fibre too!). Check out more high-protein budget-friendly recipe ideas.
Nuts are a good addition to salads, oats or stir-fries.
Tofu is a great alternative to meat and delicious in curries and pasta sauces, or even fakeaways.
Grains (particularly wholegrains like quinoa and brown rice).

Did you know...? Tofu is considered a ‘complete protein’, even though it’s not made from an animal product. Check out our buffalo tofu recipe.

More high-protein foods

Healthily hitting your protein intake doesn’t have to be a challenge. Many of your favourite foods are good sources of protein and a few simple swaps is the best way to maintain healthy eating habits:

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.
Aim to eat 2 portions of fish a week (with each portion being roughly 140g). One of these should be an oily fish, like salmon, sardines and mackerel – this includes frozen and tinned fish, which are easy and affordable proteins.
Eggs are a great source of protein and very versatile.
Dairy products, like milk, yogurt and cheese, are foods you likely eat every day and are naturally high in protein (plus rich in calcium).

Simple protein wins

If you want to healthily hit your protein intake, try these easy protein tips and swaps:

Turkey mince is lean and budget-friendly - perfect for meatballs or chillies.
Enjoy a boiled egg as a snack or tuck into an egg sandwich at lunch. Eggs are also great toppers for soups or noodles and stir-fries.
For a snack, whizz Greek yogurt up into ice lollies. Or mix yogurt with herbs to make a creamy homemade dip for a healthy snack. You can also use natural yogurt to make flatbreads or even pizza bases!
Cottage cheese is low in fat and a quick protein win – one portion will give you 9.5g*. Try using it to make a creamy pasta sauce or enjoy in this hot honey beef bowl.
Try stirring lentils through your spag bol or adding beans to taco or enchilada fillings for extra protein.
Soya beans pack 14g protein per 100g* and are super versatile; blitz into burgers, serve with rice, or even enjoy for breakfast by smashing onto toast.
Nuts and seeds are perfect for sprinkling onto your morning porridge or toast. They also taste great made into homemade pasta sauces. Try snacking on spiced seeds and adding them into baking recipes for extra protein wins.
You can use tofu to make desserts, too! In this recipe, silken tofu is blitzed with chocolate to make mini cheesecakes for a creamy plant-based protein dessert.

Protein for the family

Healthily maintaining your family’s protein intake doesn’t require lots of changes. Little swaps and additions to your family’s favourite meals can help give you a protein-rich diet.

Use budget-friendly chicken mince for meatballs or chicken breasts to make these healthy 20-minute burgers.
Fish fingers taste great in tortillas and tacos, or you could try making your own with cod in an oaty crumb.
Whizz nuts and legumes (beans, peas, chickpeas and lentils) into delicious pasta sauces or pesto.
For snacks, try these fun frozen yogurt bites or homemade oat and nut bars. If you prefer savoury snacks, this frittata is made with cottage cheese and is perfect for lunchboxes.
Make a batch of homemade granola with baked chickpeas and pumpkin seeds for speedy breakfasts.

Protein is important for a balanced diet, whatever your activity level. By making a few smart swaps, you can easily hit your protein goals without making any drastic changes to your diet. Embracing protein that’s found naturally in foods, like lean meats, dairy products and pulses, is an easy way to ensure you and your family are getting the advised protein intake amounts.

*https://www.uhsussex.nhs.uk/resources/protein-fact-sheet/