Protein is an important nutrient that helps your body stay strong, recover and function well. But protein is not just for bodybuilders — and it does not have to come from shakes, powders or supplements. Many everyday foods contain protein, and small changes can help you include more protein in a simple, realistic way.

Why protein matters

Protein helps support:

• muscle strength
  
• recovery after exercise
  
• healthy ageing
• feeling satisfied after meals
• general health and wellbeing

Simple ways to include protein

• 1. Add protein to meals you already eat
  
• 2. Think “food first”
  
• 3. Include plant-based options
  
• 4. Make snacks more satisfying
  

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You do not need to completely change your diet. Start with meals you already enjoy and add a protein food where it fits.
For example:

• add egg, tuna, chicken, tofu or beans to a salad
• add lentils, chickpeas or beans to soup
• choose yoghurt with breakfast or as a snack
• add tofu, tempeh, chicken, fish or lean meat to a stir-fry
• add nuts, seeds, peanut butter or tahini to simple meals or snacks
  

Protein drinks and powders can be useful for some people, but many people can get protein from normal foods.
Everyday protein foods include:

• eggs
• yoghurt, cheese and milk
• fish and seafood
• chicken, turkey and lean meat
• tofu and tempeh
• lentils, chickpeas and beans
• nuts and seeds
• soy milk and soy yoghurt
  

Plant-based protein foods can be simple, affordable and easy to add to meals.
Try:

• baked beans on toast
• lentil soup
• chickpeas in salad
• tofu in stir-fry
• hummus with wholegrain crackers or veggie sticks
• peanut butter on toast
• nuts and seeds added to breakfast
  

If you often feel hungry soon after eating, adding a protein food may help your snack feel more satisfying.
Simple snack ideas:

• yoghurt
• boiled eggs
• hummus and crackers
• cheese and wholegrain crackers
• nuts and fruit
• peanut butter on toast
• edamame
• roasted chickpeas
  

Keep it realistic!

You do not need a perfect diet. Small, consistent choices matter.
A simple place to start is to look at your usual meals and ask:
“Could I add one everyday protein food to this?”