HIGH PROTEIN FOODS
Most people hear “protein” and immediately picture gym bros chugging shakes.
But protein isn’t just for muscle growth – it’s also about keeping you full, preserving lean mass while losing fat, and making sure your body actually functions and recovers properly.
Benefits of Protein Beyond Muscle Growth
- It keeps you full longer: protein (and fibre) are the most satisfying nutrients, meaning you’re less likely to raid the fridge at 10 p.m.
- It boosts metabolism: your body burns more energy digesting protein (the thermic effect of food), so higher protein diets = more calories burned.
- It retains muscle while losing fat: without enough protein in a calorie deficit, you’ll burn through muscle as well as fat.
- It supports immune function and hormones: protein isn’t just about looking good; it’s about staying healthy.
How Much Protein Do You Need?
Most people undereat protein without realising it.
If you train and move regularly, aim for 1.6–2.2g per kg of body weight
If you don’t, aim for 1.2–1.6g per kg of body weight.
Example: If you weigh 70kg, you could aim for 112–154g per day.
Think that sounds high? Start with half that amount and build up from there.
Easy Protein Sources (Without Living Off Protein Bars)
Here’s what 25g of protein looks like:
- 100g chicken breast = 25g
- 100g tempeh = 19g
- 4 medium eggs = 25g
- 120g sirloin steak = 25g
- 260g cottage cheese = 25g
- 30g whey protein = 25g
- 25g pea protein = 23g
- 100g 0% Greek yoghurt = 16g
Your Task for Today
Take a look at your meals:
Are you getting enough protein?
If not, try adding more and see how much longer you stay full.
On the next one: Food Facts – Dried vs. Fresh, Portion Control & Fibre.
30 Days To Sample The Goods – £99
4x personal training sessions. Start with just one 45-minute session a week to avoid overwhelm.
30 days of nutrition, habit and lifestyle support. Short, sharp daily content to help drown out the endless diet and exercise misinformation.
Regular check-ins. To keep you motivated outside of the gym as you adapt to your new routine.
Money back guaranteed. And if you end up hating it (or me), I’ll give you your money back.