High-Protein Foods: Simple Choices That Work

Protein comes from both animal and plant foods. Chicken, fish, eggs, milk and yoghurt are familiar options. Lentils, chickpeas, beans, tofu, tempeh, nuts and seeds can all help too.

A food does not need to carry a bold claim on the pack to be useful. Look at the protein figure per serving, then think about what else comes with it, such as fibre, salt, saturated fat or calcium.

At breakfast, try eggs on wholemeal toast, Greek yoghurt with fruit, or porridge made with milk and topped with nuts. At lunch, a bean soup, tuna jacket potato or hummus-filled wrap can all be satisfying.

For dinner, build around a protein you like and add vegetables and a higher-fibre carbohydrate. A lentil curry, tofu stir-fry, salmon with potatoes, or chicken with beans all do the job without needing special products.

Protein is one part of a balanced diet, not a reason to ignore the rest of the plate. Vary your sources across the week and include plant foods, fish, wholegrains, fruit and vegetables.

If you have kidney disease, are pregnant, are feeding a child, or have been given a specialist diet, ask your clinician or dietitian before making a big change to your protein intake.