If you're asking "how much protein do I need?", the honest beginner answer is: probably a bit more than you're eating now, and less than the internet would have you believe. A decent portion of protein at each meal (roughly a palm-sized serving) plus a protein-y snack or two covers most people nicely. You don't need to weigh every chicken breast or live on shakes to get it right.
If you've only just started training, or you're still settling into the gym, this is the next easy win. Let's keep it simple.
Why protein matters (in plain English)
Protein is what your body uses to repair and build things, including muscle. When you train, you're giving your muscles a reason to get stronger. Protein gives them the materials to actually do it.
There's a nice bonus too: protein keeps you fuller for longer. So if you're trying to lose a bit of weight, eating enough of it makes the whole thing feel less like a battle with the biscuit tin.
So, roughly how much?
I'll give you one number and then you're allowed to forget it.
For most people who are training regularly, somewhere around 1.2–1.6g of protein per kilo of body weight a day is a sensible range. For a 70kg person, that's roughly 85–110g a day.
Now, here's the easier way that I actually use with beginners:
- Aim for a palm-sized portion of protein at every main meal (two palms if you're a bigger lad or very active).
- Add one or two protein snacks across the day.
- Do that most days, not perfectly every day.
That's it. If you hit that most of the time, you're doing better than a lot of people who've been "in the gym" for years.
Easy protein foods from the supermarket
You don't need a specialist shop. Everything here is in Tesco, Aldi, Asda, Sainsbury's or whatever's closest to you.
Meat and fish
- Chicken breasts or thighs, turkey mince, lean beef mince
- Tinned tuna, tinned salmon, frozen white fish fillets
- Cooked sliced chicken or ham for quick lunches
Dairy and eggs
- Eggs (cheap, quick and brilliant)
- Greek yoghurt or skyr – look for the high protein pots
- Cottage cheese (stick with it, it grows on you)
- Milk, and a bit of cheese
Plant-based and budget-friendly
- Tinned beans, lentils and chickpeas
- Tofu, edamame beans, Quorn
- Baked beans – yes, they count, and yes, beans on toast is allowed
High protein meals for real life
Here are a few simple high protein meals that don't need a cookbook:
- Breakfast: scrambled eggs on toast, or Greek yoghurt with berries and a handful of oats.
- Lunch: a tuna or chicken wrap, or a jacket potato with tuna, beans or cottage cheese.
- Dinner: chilli or spag bol with lean mince (bulk it out with lentils or beans), or a chicken and veg traybake.
- Snacks: a yoghurt pot, a couple of boiled eggs, a glass of milk, or some cooked chicken pieces.
The trick isn't finding perfect recipes. It's making the protein the first thing you put on your plate, then building the rest around it.
Protein myths you can ignore
"You need protein shakes to build muscle."
You don't. Shakes are just convenient food. Handy if you're busy, but not magic and not compulsory.
"Protein will make me bulky."
Muscle is slow and hard-earned. Eating enough protein won't suddenly turn you into a bodybuilder – it'll help you recover, feel fuller and get a bit stronger.
"You can only absorb 30g at a time."
Your body doesn't throw the rest in the bin. Spreading protein across the day is sensible, but don't stress about the exact amount in one sitting.
"More is always better."
Once you're in a sensible range, piling on extra won't speed things up much. Consistency beats extremes, every time.
Making it stick
Start small. Pick one meal that's currently a bit low in protein – often breakfast or lunch – and upgrade just that for a week or two. Keep a few easy options in the fridge (eggs, yoghurt pots, cooked chicken) so the good choice is also the lazy choice. Then build from there.
Want it all laid out for you?
If you'd like a simple way to work out your own daily target, plus food lists for every budget and diet, sample meals and swaps, I've put it all into my Protein Made Simple guide. It's plain English, no supplement hype, and you won't need to track every gram. You can find it with my other guides on the Guides page.
And if you'd like more practical tips like these landing in your inbox now and then, feel free to join the mailing list. No spam, no pressure – just useful stuff to keep you going.
A quick note: this is general information, not personalised medical or dietary advice. If you have a medical condition (including kidney problems), major injuries, a history of eating disorders, are pregnant or breastfeeding, or take regular medication, please check with your GP or a registered dietitian before changing your diet or training.