Protein Without the Faff

Getting enough protein doesn't have to be complicated or boring. Here's how to hit your targets with food you actually enjoy.

Daily Target:
- Most adults: 1.6-2.2g per kg body weight
- Example: 70kg person = 112-154g protein per day
- Spread across 3-4 meals for best absorption

Easy Sources (per 100g):
- Chicken breast: 31g
- Turkey: 30g
- Tuna: 29g
- Eggs: 13g (6g per egg)
- Greek yogurt: 10g
- Cottage cheese: 12g
- Tofu: 8g
- Lentils: 9g
- Quinoa: 14g
- Peanut butter: 25g

Meal Ideas:
Breakfast:
- Greek yogurt with berries and nuts
- Eggs with avocado on toast
- Protein smoothie (whey/plant protein + fruit)

Lunch:
- Chicken salad with quinoa
- Tuna wrap with veggies
- Tofu stir-fry with rice

Dinner:
- Grilled salmon with sweet potato
- Turkey stir-fry with broccoli
- Lentil curry with naan

Snacks:
- Protein bar (check labels for quality)
- Handful of nuts + cheese
- Cottage cheese with fruit

Tips:
- Include protein in every meal
- Cook in batches for convenience
- Season well to keep it enjoyable
- If vegetarian/vegan, combine sources (rice + beans)
- Track for 1-2 weeks to establish habits, then trust your intake

Remember: Quality matters. Focus on whole foods over processed supplements.