While all macronutrients matter, building habits around protein is one of the simplest ways to improve your nutrition.

Protein supports muscle growth and repair, helps regulate appetite, improves energy balance, preserves lean mass and supports overall health. By distributing your protein intake throughout the day we can harness the benefits of protein and enhance your overall health.

Here’s how to structure it through your day:

Breakfast (20–30g protein)
Jumpstart your day with 20-30 grams of protein to fuel your metabolism and break your fast. Options like eggs, Greek yogurt, cottage cheese, or protein smoothies are excellent choices.

• Eggs

• Greek yoghurt

• Cottage cheese

• Protein smoothie

Mid-Morning (15–20g protein)
Something mid morning is a great way to keep energy levels up and pushing through. Pair protein with some carbs to replenish energy but also help satiety.

• Greek yoghurt + fruit

• Nuts + fruit

• Beef jerky + fruit

• Boiled eggs

• Cottage cheese + rice cakes

• Protein bar (on the go)

Lunch (20–30g protein)
Plan your lunch around protein sources such as chicken, fish, mince, eggs. Pair them with complex carbohydrates and vegetables for a balanced meal.

• Chicken, fish, mince, eggs

• Pair with rice, potatoes, or grains + vegetables

Afternoon Snack (15–20g protein)
Prevents cravings, pushes you through until dinner and really important fuel for someone who trains in the evening.

• Cottage cheese + fruit

• Beef jerky

• Light cheese + fruit

• Protein shake

• Or repeat mid-morning options

Dinner (20–30g protein)
Similar to lunch, prioritize protein as the main component of your dinner. You can go for grilled fish, lean meat, mince, or if you want to throw in some plant-based options like lentils, aiming for 20-30 grams of protein to support muscle repair and growth.

• Lean meat, fish, mince

• Plant options like lentils if preferred

Evening Snack (optional)
If you’re hungry before bed, don’t ignore it.

• Greek yoghurt + berries

• Small protein shake

• Cheese, crackers + tea

Reminder

20g of protein is not the same as 20g of food.

For example:

• 100g chicken breast ≈ 30g protein

• 2 large eggs ≈ 12g protein

• 200g Greek yoghurt ≈ 18–20g protein