Why Protein Matters
Protein is essential for virtually every function in your body. It builds and repairs muscle, supports immune function, creates enzymes and hormones, and keeps you feeling full. For anyone trying to lose weight, build muscle, or simply eat healthier, getting enough protein should be a top priority.
Unlike carbohydrates and fat, your body doesn't store protein efficiently. You need to consume it regularly throughout the day for optimal benefits.
Why Protein is King for Weight Loss
Highest satiety: Protein is the most filling macronutrient. Studies show high-protein meals reduce hunger and cravings significantly more than high-carb or high-fat meals.
Thermic effect: Your body burns 20-30% of protein calories just digesting it, compared to 5-10% for carbs and 0-3% for fat. Eating 100 calories of protein only nets you about 70-80 usable calories.
Muscle preservation: When you're in a calorie deficit, adequate protein ensures you lose fat, not muscle. This keeps your metabolism higher and gives you a leaner appearance.
Reduced cravings: High protein intake has been shown to reduce late-night snacking and obsessive thoughts about food by up to 60% in some studies.
How Much Protein Do You Need?
The UK Reference Nutrient Intake (RNI) is 0.75g per kilogram of body weight — about 52g for a 70kg person. However, this is the minimum to prevent deficiency, not the optimal amount for health and fitness goals.
Research supports higher intakes:
- General health: 0.8-1.0g per kg body weight
- Active adults: 1.2-1.6g per kg body weight
- Weight loss (to preserve muscle): 1.6-2.0g per kg body weight
- Muscle building: 1.6-2.2g per kg body weight
- Older adults (60+): 1.0-1.2g per kg (to prevent muscle loss)
Calculate Your Protein Needs
Best Protein Sources
Not all protein is created equal. The best sources are "complete proteins" containing all essential amino acids, and are easily absorbed by your body.
Animal Protein Sources
| Food | Protein per 100g | Notes |
|---|---|---|
| Chicken breast | 31g | Lean, versatile, affordable |
| Turkey breast | 29g | Very lean, mild flavour |
| Lean beef mince (5% fat) | 26g | Iron-rich, satiating |
| Salmon | 20g | Omega-3 fatty acids |
| Tuna (tinned in water) | 25g | Budget-friendly, convenient |
| Prawns | 24g | Very low fat, quick to cook |
| Eggs (2 large) | 13g | Complete protein, vitamins |
| Greek yoghurt (0% fat) | 10g | Probiotics, calcium |
| Cottage cheese | 11g | Slow-digesting (casein) |
| Cheddar cheese | 25g | High fat, use in moderation |
Plant Protein Sources
| Food | Protein per 100g (cooked) | Notes |
|---|---|---|
| Tofu (firm) | 8g | Complete protein, versatile |
| Tempeh | 19g | Fermented, nutty flavour |
| Edamame | 11g | Complete protein, easy snack |
| Lentils | 9g | High fibre, iron-rich |
| Chickpeas | 7g | Versatile, good for hummus |
| Black beans | 8g | High fibre, budget-friendly |
| Quinoa | 4g | Complete protein grain |
| Peanut butter (2 tbsp) | 8g | High calorie, good fats |
| Almonds (30g handful) | 6g | Healthy fats, vitamin E |
| Seitan | 25g | Wheat gluten, meat-like texture |
Combining Plant Proteins
Most plant proteins are "incomplete" — they lack one or more essential amino acids. However, you don't need to combine them at every meal. As long as you eat a variety of plant proteins throughout the day, your body will get all the amino acids it needs.
Classic combinations that form complete proteins:
- Rice + beans
- Hummus + pitta bread
- Peanut butter + wholemeal bread
- Lentils + rice
High Protein Meal Ideas
Here's how to build high-protein meals throughout the day:
Breakfast
- 3 scrambled eggs 19g
- 2 rashers bacon 10g
- Greek yoghurt (150g) 15g
Lunch
- Chicken breast (150g) 47g
- Mixed salad 2g
- Feta cheese (30g) 5g
Dinner
- Salmon fillet (150g) 30g
- Broccoli (100g) 3g
- Cottage cheese (100g) 11g
Daily total: 142g protein — perfect for weight loss or muscle building
UK Supermarket Protein Shopping
Where to find the best value protein at UK supermarkets:
Budget Options (Best Value per Gram of Protein)
- Eggs: Aldi/Lidl own brand — exceptional value
- Chicken thighs: Often half the price of breast, similar protein
- Tinned tuna: Tesco/Asda own brand in spring water
- Cottage cheese: Lidl Milbona brand
- Greek yoghurt: Aldi Brooklea or Lidl Milbona
- Frozen fish: Iceland or Birds Eye value packs
- Beef mince: 15-20% fat from any supermarket
Convenience Options
- Pre-cooked chicken: Tesco/Sainsbury's rotisserie chickens
- Protein pots: M&S, Tesco Finest ranges
- Deli meats: Sliced turkey, chicken, ham
- Ready-to-eat prawns: Any supermarket chilled section
- Protein shakes: For Goodness Shakes, Grenade
Protein Timing: Does It Matter?
For most people, total daily protein matters more than timing. However, a few guidelines can help:
- Spread it out: Aim for 20-40g of protein per meal. Your body can only use so much at once for muscle building (though you'll still digest and absorb more).
- Don't skip breakfast: Starting the day with protein helps control appetite all day.
- Post-workout: Having protein within a few hours of exercise supports muscle recovery, but you don't need to rush to consume it immediately.
- Before bed: Slow-digesting protein like cottage cheese or casein can support overnight muscle repair.
Common Protein Mistakes
- Only counting meat: Remember protein in eggs, dairy, legumes, and even vegetables adds up.
- Not weighing portions: A "chicken breast" can vary from 100g to 300g. Weigh to know your actual intake.
- Relying on protein bars: Many are glorified chocolate bars. Check they actually have meaningful protein (20g+) without excessive sugar.
- Ignoring protein at breakfast: Toast and cereal are low-protein starts. Add eggs, Greek yoghurt, or protein powder.
- Fear of "too much": For healthy adults, protein up to 2.5g/kg has been shown to be safe. The kidneys of healthy people handle high protein fine.