How to hit your daily protein target

This handy guide breaks down protein amounts in everyday foods - paired in tasty, realistic meal combinations - to help you aim for around 30g at breakfast and lunch, and 40–60g or more at dinner.

Hitting these targets can bring you to a daily total of 90-120g of protein - closer to optimal levels for most people - though individual needs will vary depending on factors like age, sex, body weight, activity level, muscle mass, and overall health goals.

The suggestions are intentionally flexible - designed as a starting point to inspire you to adapt meals to your tastes and recipes. I hope you can see how achievable it is to boost protein - not only by eating animal sources but also by incorporating plant-based proteins and toppings to enhance each meal, making them more nutrient-dense in simple, practical ways.

🍳 BREAKFAST

• 200g Greek yoghurt + 2 tbsp hemp seeds + 2 tbsp mixed nuts + berries = ~30g

• 3 eggs + 2 tsp feta cheese + 1 tbsp shelled hemp seeds + veggies = ~27g

• Smoked salmon (50g) + scrambled eggs (2 eggs) + slice wholemeal toast = ~30g

• 100g cottage cheese + veggies or salad + 2 tbsp mixed nuts + I slice wholemeal toast = ~29g

• 2 boiled eggs + 2 slices wholegrain toast + 125g Greek yoghurt = ~28g

• 2 tbsp peanut butter + 2 slices wholegrain toast + 1 tbsp chia seeds = ~25g

• Overnight protein porridge with banana & cacao = ~27g

• Banana & peanut butter protein smoothie (200ml milk, ½ banana, 1 tbsp peanut butter, 1 tbsp mixed chia/flax, 2 heaped tbsp whey protein powder, 1 tbsp walnuts) = ~30g

• 150g homemade baked beans + 2 slices wholemeal toast + 2 tbsp nutritional yeast = ~25g

  🍞 Protein content of toast is based on the amount in a good quality shop-bought loaf such as Jason’s Sprouted sourdough, Duchy organic Wholemeal Seeded bloomer, Bertinet Bakery Seeded Sourdough, GAIL’s Farmer’s Brown Sourdough.

  🥜 Homemade nut-and-seed breads, such as the Doctor’s Kitchen loaf (that I make all the time - super easy!), contain about 8.4g protein per slice (roughly half the size of a typical slice), so eating two slices provides around 17g protein.

🥗 LUNCH

• 100g cooked chicken + mixed salad = ~30g

• 1 tin wild salmon + salad + 2 tbsp toasted pumpkin seeds = ~30g

• 2–3 egg omelette with feta cheese + veg = ~25g (add nutritional yeast or seeds to boost to 30g)

• 100g tempeh + 2 tbsp hemp seeds + wholewheat noodles + salad = ~25g

• 1 cup cooked lentils + stir fried veggies + 2 tbsp tahini & yoghurt dressing + fresh herbs = ~30g

• 1 cup quinoa + 100g firm tofu + broccoli + peppers + feta cheese + 25g mixed nuts = ~31g

• Black bean wrap (with cheese, yoghurt, salad) + 2 tbsp nutritional yeast = ~32g

• Falafel wholemeal wrap with hummus + salad + 2 tbsp shelled hemp seeds = ~28g

• ½ block firm tofu fried with veg + rice + 2 tbsp toasted soy pumpkin seeds = ~30g

• 100g cooked turkey breast + mixed salad + toasted sunflower & pumpkin seeds= ~34g

• 150g chickpea + roasted pepper salad + feta + 2 tbsp tahini yoghurt dressing + 2 tbsp mixed seeds/nuts = ~29g

• 150g cottage cheese + 2 slices roasted chicken, sliced tomato + wholegrain or nutty seed bread = ~29-33g (depending on bread - see above)

🍽 DINNER

• 1 medium 130g chicken breast + veg + 1 cup quinoa = ~49g

• 100g salmon fillet + roasted tomatoes/broccoli + roasted sweet potato + 2 tbsp tahini yoghurt dressing (incl. 2 tbsp nutritional yeast) = ~40g

• 150g lean beef steak + salad + toasted pumpkin seeds & shelled hemp seeds = 45g

• 2 veggie sausages (e.g. Quorn) + 2 tbsp nutritional yeast + homemade baked beans = 30g

• 140g tofu + ½ cup edamame + tahini & Greek yoghurt dressing + wholewheat noodles + 1 tbsp sesame seeds = ~42g

• Lentil + veg curry with brown rice + tahini + 2 tbsp cashew = ~34g + 100g chicken = ~64g or + 100g firm tofu = ~46g

• 150g grilled cod or haddock + veg/salad + pearled spelt + lemon tahini dressing = ~43g

• 2 poached eggs + steamed broccoli + 1 cup quinoa + 2 tbsp Harissa Greek yoghurt dressing (incl 2 tbsp nutritional yeast) + 1 tbsp sunflower seeds = ~36g

• 130g chicken & vegetable stir-fry + 1 cup brown rice + 2 tbsp sesame seeds = ~41g

✨ PROTEIN-BOOSTING TOPPINGS

SUPERCHARGE YOUR MEALS AND SNACKS!

• 3 tbsp hemp seeds = 10g

• 2 tbsp chia seeds = 5g

• 2 tbsp flaxseed = 3–4g

• 2 tbsp nut butter = 7–8g

• 25g mixed nuts = 5–6g

• 1 tbsp pumpkin seeds = 3g

• 2 tbsp nutritional yeast = 8g

• Collagen powder (1 scoop) = ~10g*

• Whey or pea protein isolate powder (1-2 scoops) = 20–25g

Collagen isn’t a complete protein but is still useful for skin, joints & gut.

Disclaimer

Content shared by Jane Lawson is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always consult your GP or a qualified healthcare professional with any medical concerns, and before making changes to your diet, exercise routine, or overall health plan.