Reaching your protein target is easier when you know the best sources. Here is a list of foods rich in protein, from animal and plant sources, and how to combine them.
Why is protein important?
Protein is essential for building and repairing tissues, forming muscle, enzymes and natural defences. Spreading protein-rich foods through the day supports recovery and satiety.
Animal foods rich in protein
- Lean meats: chicken, turkey and beef.
- Fish and seafood: tuna, salmon and prawns.
- Eggs.
- Dairy: Greek yoghurt, fresh cheese and milk.
Plant foods rich in protein
- Pulses: lentils, chickpeas, soy and its derivatives (tofu, tempeh).
- Nuts and seeds.
- Grains: oats and quinoa.
Combining pulses with grains (for example, lentils with rice) provides good-quality protein in vegetarian diets.
How to spread it through the day
Aim for around 20–35 g of protein per meal, split across several meals. If you need help meeting your target, see how much protein to take and how and, for recovery, glutamine. If in doubt, consult a registered dietitian.
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