7 food sources that will help you to hit your daily protein goal without supplements

Have these 7 foods in your diet and reach your daily protein goal!

1. Chicken (boneless 300 to 400g) - 124g protein 

Picture a golden-brown grilled chicken breast, seasoned to perfection. It’s a powerhouse of lean protein, low in fat and cholesterol. Each bite provides essential amino acids that repair and build muscle tissue, especially after an intense workout. It's a health-focused yet flavorful meal.

2. Eggs (5 whole eggs or 7 egg whites) - 30g protein 

Visualise a plate of eggs—scrambled, boiled, or sunny-side up. Whole eggs are nutrient-dense, rich in healthy fats, and loaded with vitamins and minerals that nourish your brain and nervous system. The HDL, known as “good” cholesterol, helps lower the risk of heart disease and stroke.

3. Greek yogurt (200g) - 20g protein

Imagine a bowl of thick, creamy Greek yogurt, topped with a handful of fresh berries and a drizzle of honey. This delicious treat strengthens your bones, supports gut health, and helps lower blood pressure. It’s packed with calcium, protein, probiotics, iodine, and vitamin B12.

4. Cow milk (500ml) - 17g protein

Picture a refreshing glass of milk, maybe with a side of cookies. Rich in essential nutrients, it boosts your bone and muscle health. It’s a good source of vitamin A, magnesium, zinc, and thiamine (B1), offering a balanced and nourishing drink.

5. Garbanzo beans (100g) - 20g protein.

Visualise a colourful salad brimming with garbanzo beans. These legumes are a fantastic source of protein and high in fibre, supporting heart health and aiding in detoxification. They help maintain clearer skin by flushing out toxins.

6. Fish (300g) - 66g protein

Imagine a beautifully cooked fillet of fish, rich in omega-3 fatty acids and essential minerals. Packed with protein, it helps lower blood pressure and reduces the risk of heart disease. Each bite is a blend of health-boosting nutrients like iron, zinc, iodine, magnesium, and potassium.

7. Tofu (200g) - 16g protein

Picture a vibrant stir-fry with tofu cubes, soaking up all the delicious flavours. Tofu is a great source of complete protein and rich in nutrients, helping to reduce blood sugar levels and manage cholesterol. It's a versatile ingredient that fits into any meal.