Protein without the faff

How much protein do you actually need?

For most people training regularly, aim for 1.6 - 2.2g of protein per kg of body weight per day. If you're losing weight, stay closer to the higher end to preserve muscle. If you're maintaining, the lower end is fine.

Body Weight	Minimum	Optimal
60kg	96g/day	132g/day
75kg	120g/day	165g/day
90kg	144g/day	198g/day

Easy high-protein foods

• Greek yoghurt (150g): ~15g protein — add fruit, honey, or granola
• Eggs (2 large): ~13g protein — scrambled, boiled, however you like them
• Chicken thigh (150g): ~38g protein — more flavour than breast, slightly more fat
• Tinned tuna (1 can): ~25g protein — on toast, in a salad, or with pasta
• Cottage cheese (150g): ~17g protein — surprisingly versatile
• Lentils (cooked, 200g): ~18g protein — great for plant-based meals
• Whey protein shake: ~25g protein — convenient, not essential

Practical tips

• Anchor each meal with protein. Build the meal around the protein source, then add everything else.
• Prep doesn't mean meal prep. Just having cooked chicken, eggs, or yoghurt in the fridge removes friction.
• Don't overthink timing. Total daily intake matters far more than when you eat it.
• Track for a few weeks, then estimate. You'll learn portion sizes quickly and won't need an app forever.

Common mistakes

• Relying on protein bars. They're fine occasionally, but real food is more satiating and cheaper.
• Skipping breakfast protein. Starting the day with just toast or cereal makes hitting targets harder later.
• Only eating chicken breast. Variety keeps you consistent. Use thighs, fish, eggs, dairy, legumes.