Why protein is so hard to hit
The evidence-based protein target for building muscle or preserving it during fat loss is 1.6–2.2g per kg of body weight per day. For a 75kg person, that is 120–165g/day. For reference, a single large chicken breast contains about 35g of protein.
Most Western diets deliver 60–90g of protein per day — enough to prevent deficiency but far below what is needed to optimise body composition. The gap is usually not a lack of willpower. It is a lack of protein-dense habits built into the day.
Top high-protein foods by protein density
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast (cooked) | 150g | 45g | ~250 |
| Canned tuna (in water) | 120g tin | 30g | ~130 |
| Greek yoghurt (0% fat) | 200g | 20g | ~110 |
| Cottage cheese (low fat) | 200g | 22g | ~160 |
| Eggs | 3 large | 18g | ~210 |
| Lentils (cooked) | 200g | 18g | ~230 |
| Whey protein powder | 1 scoop (30g) | 24g | ~120 |
| Edamame (shelled) | 150g | 19g | ~190 |
Practical strategies to eat more protein daily
These habits consistently work without requiring heroic effort:
- Lead every meal with protein — plan what the protein source is before deciding on anything else. This prevents protein being an afterthought.
- Swap breakfast grains for eggs or Greek yoghurt — a bowl of oats has ~5g protein; three eggs has ~18g; 200g Greek yoghurt has ~20g. This single swap often adds 15–30g/day.
- Keep high-protein snacks accessible — boiled eggs, cottage cheese, edamame, low-fat cheese, and Greek yoghurt require no preparation and deliver 15–25g per serving.
- Use Greek yoghurt as a base — replace sour cream, mayonnaise, and cream in recipes with Greek yoghurt. You often cannot taste the difference and protein content rises significantly.
- Add protein powder strategically — one scoop in oats, smoothies, or even soup adds ~24g with minimal palatability impact. This is a tool, not a crutch.
- Double your protein at one meal — identify whichever meal is lowest in protein (usually breakfast or lunch) and simply double the protein source.
- Choose higher-protein versions of foods you already eat — high-protein pasta (~25g per 80g serving), skyr over regular yoghurt, tempeh over tofu, lentil soup instead of vegetable soup.
Spreading protein across the day
Research suggests muscle protein synthesis is maximised when protein is distributed fairly evenly across 3–4 meals of 30–40g each, rather than concentrated in one large meal. This is particularly important for people over 50, where muscle protein synthesis response per meal diminishes and higher per-meal doses are needed to achieve the same response.
A simple approach: aim for at least 30g of protein at breakfast, lunch, and dinner. If you train, add a fourth protein feeding around your workout. This structure almost automatically delivers 120–150g/day.