Key takeaways
- High-protein foods include lean meat, fish, eggs and dairy, plus beans, lentils, tofu and other plant sources.
- Most people building muscle or losing fat do well on about 1.6–2.2 g of protein per kg of bodyweight per day.
- Lean, protein-dense foods help you hit your target on fewer calories — especially useful in a fat-loss phase.
Protein is the most important nutrient for changing your body — it builds and preserves muscle and keeps you full. The trick is hitting your daily total, and that starts with knowing the best sources.
How much you need
Most people building or preserving muscle do well on 1.6–2.2 g of protein per kg of bodyweight per day. Work out your number, then build your meals to reach it.
Protein Calculator
About 44–59 g per meal across 3–4 meals.
The best high-protein foods
| Food | Protein (per 100 g) |
|---|---|
| Chicken breast | ~31 g |
| Lean beef | ~26 g |
| Tuna / white fish | ~24–26 g |
| Prawns | ~24 g |
| Greek yoghurt (0%) | ~10 g |
| Cottage cheese | ~11 g |
| Eggs | ~13 g |
| Tofu (firm) | ~12–17 g |
| Tempeh | ~19 g |
| Lentils (cooked) | ~9 g |
| Whey / plant protein powder | ~80 g |
Per 100 g, lean meats and fish lead, but convenience matters too: a scoop of protein powder, a tub of Greek yoghurt or a few eggs make hitting your total far easier.
Animal vs plant protein
Animal sources are "complete" (all essential amino acids) and protein-dense. Plant sources can absolutely build muscle — just combine them (e.g. legumes with grains, or rely on soya, which is complete) and eat a little more total to match quality. A plant protein powder is an easy top-up.
Putting it together
Spread protein across 3–4 meals of roughly 0.4 g/kg each to keep muscle-building signalling topped up — the full reasoning is in how much protein to build muscle. Then slot these foods into a structure using our meal-plan guide.
Want your targets set and adjusted for you? Our nutrition coaching and muscle-growth programme do exactly that from your data. Hitting your protein without thinking about it is part of the Method — your plan, built around the foods you actually eat.
Sources & further reading
- ISSN Position Stand: Protein and Exercise (Jäger et al., 2017) — J. Int. Soc. Sports Nutrition
- Protein supplementation & resistance training meta-analysis (Morton et al., 2018) — British Journal of Sports Medicine
- The Eatwell Guide — NHS
Citations are provided for transparency. This is general information, not medical advice — always consult a qualified professional about your own circumstances.