Protein is the body’s building material: muscles, skin, hair and enzymes are made from it. Getting enough helps you keep muscle, recover from training and stay full for longer.
How much protein a day?
- Average adult: at least 0.8 g per kilogram of body weight.
- Weight loss: 1.2–1.6 g/kg is often recommended to preserve muscle.
- Regular training and building muscle: about 1.4–2.0 g/kg.
Example: a 75 kg person who lifts 3–4 times a week needs roughly 105–150 g of protein a day.
Where to get protein
- chicken and turkey breast – about 20–25 g per 100 g
- fish such as salmon and tuna – about 20–25 g per 100 g
- cottage cheese and Greek yoghurt – about 10–18 g per 100 g
- eggs – about 6 g per egg
- beans, tofu and nuts as plant sources
Spread it over the day
Your body uses protein better when it is spread over several meals – for example 20–40 g in each main meal. A high-protein breakfast also helps you snack less during the day.
What it looks like in our plans
Every dish in our menu lists its protein. For example, the 1200 kcal plan averages about 70 g of protein a day and the 2500 kcal plan about 135 g. If you train, see meals for athletes; if you are losing weight, see meals for weight loss.
If you have kidney disease or are pregnant, discuss your protein intake with a doctor.