Protein is an essential part of every diet, but sometimes finding the best sources can feel like a minefield. Whatever your goals, whether you're building serious muscle, losing weight or simply eating a healthy, balanced diet, it's important to find the right kind of protein to suit you. These tips will put you on the right track.
Why do we need protein?
Protein is a vital macronutrient that we need to survive. It is made up of amino acids, which are the building blocks of muscles, skin, blood, organs and new cells, all things that we need to keep our body ticking. If you're a regular gymgoer, you'll need even more protein, as you can't develop muscles without it.
Even if you're not a serious gym bro, you should make sure you get enough protein in your diet. When you don't eat the right amount of protein, you may feel lethargic and sluggish. What's more, skipping protein can lead to intense hunger, which may result in you turning to unhealthy snacks. All in all, getting enough high protein meals is vital for anyone who wants to stay healthy.
Animal-based protein sources
Animal-based proteins are known as complete proteins, as they contain all nine essential amino acids. That's great news for meat eaters, as with just a few meat recipes, you should easily hit your daily goals.
Remember, animal-based protein sources aren't just meat, poultry and fish. You can also get lots of valuable protein from eggs and dairy products, which is handy for vegetarians or anyone who wants to cut down on meat.
Plant-based protein sources
There's lots of protein in beans, lentils and other legumes, so it's perfectly possible to get enough protein on a vegan diet. However, it's important to keep in mind that plant-based proteins are incomplete. That means they don't contain all nine essential amino acids. Don't panic, though. You can still get everything you need, but it means you'll have to eat a variety of plant-based proteins. Rather than eating lentils at every meal, you should mix it up: sometimes lentils, sometimes edamame beans, sometimes chickpeas and so on.
Other than legumes, you won't find that many high-protein vegetables, but of course, veggies provide plenty of the other nutrients you need for a balanced diet.
Choosing the best protein source for different meals
The best protein source depends on a few things: your personal preferences, your workout goals and your dietary needs. You should also consider the financial side of things. There's plenty of protein in fillet steak, but eating it every day will probably damage your bank balance!
When you choose an animal protein, be aware that protein and fat often go hand in hand. Lean proteins like chicken or turkey breast are the best choices if you're looking for calorie smart recipes. If you're more concerned about feeling satisfied after your meal, a protein source that contains more fat, such as pork belly, may be a better choice.
Balancing protein with other foods
The exact breakdown of your meals will depend on your personal goals. Some people prefer to eat more carbs, while others focus on fat, but whatever kind of diet you're following, never skimp on the protein! The easiest way to ensure you're getting enough protein is to look at it as the focus of your meal, then build the rest of the plate around it. For example, this glazed ginger chicken and pepper stir-fry is packed with valuable protein. If you want more carbs, serve it over a generous bed of white rice.
Keep in mind that, as well as protein, carbs and fat, you also need micronutrients to stay healthy. Many of these come from veggies. Dietitians recommend eating the rainbow, which means eating fruit and vegetables of different colours so you get a wide range of nutrients. As a rule of thumb, the deeper the colour, the more nutritious. That means dark, leafy veg like spinach and kale are particularly good for you, while rich purple beetroot is also great for your health. Try it in this protein-rich beetroot, lentil and goat's cheese salad.
High-protein meal prep tips
Take care when prepping lean proteins like chicken or turkey breast. As they don't contain much fat, it's very easy to overcook them and dry them out. Serving them with a tasty sauce or dressing, like in this recipe for sesame ginger chicken, helps combat dryness.
To get ahead with meal prep, you might want to batch cook a large amount of your favourite protein over the weekend, then try it in different ways throughout the week to keep boredom at bay. A pot of chickpeas can be divided into portions and turned into stew, curry, hummus, salad and more. Minced beef can become bolognese, chilli con carne, keema curry and cottage pie.
What's the best protein source FAQs
What food has the most protein?
Lean meats have the highest amount of protein per gram. That means chicken breast and turkey breast, followed by tuna and minced beef. In general, meat and fish are very high in protein and are among the easiest ways to increase your daily intake.
Which vegetable has the most protein?
Vegetables are not usually very high in protein, so for plant-based protein sources, look to beans and lentils instead. However, green peas have a surprisingly high amount of protein, at 5.4g per 100g. Other legumes, such as chickpeas, are also useful options.
Are plant proteins as good as animal proteins?
They can be, but individual plant proteins do not contain the same essential amino acids as animal proteins. To combat this, eat a wide variety of plant proteins if you follow a vegetarian or vegan diet.
What are complete proteins?
Complete proteins contain all nine essential amino acids that your body needs. Animal protein sources are usually complete proteins, while many plant protein sources do not contain all nine. Combining different plant proteins can help you get a balanced intake.
How much protein do you need each day?
That depends on a few things, including your weight, muscle mass and workout goals. As a general guide, adults should eat at least 0.8g of protein per kilogram of body weight. People who exercise regularly may need more to support muscle growth and recovery.