YOUR HIGH PROTEIN CHEAT SHEET

When it comes to fuelling your body, protein is non-negotiable. It’s the building block of muscle, plays a key role in recovery, and helps keep you fuller for longer, which is especially helpful if your goals include fat loss, muscle building, or simply feeling more energised and satisfied throughout the day.

But let’s be real, between busy schedules, work, training, and family life, it’s not always easy to know if you’re getting enough.

That’s why we’ve put together a simple guide to help you understand where your protein is coming from and how to sneak in more of it without overthinking things.

Animal-Based Proteins

Animal proteins are complete proteins, meaning they contain all nine essential amino acids that your body can’t make on its own. These are excellent for muscle repair and building, especially when paired with resistance training.

Why these work:

These sources are nutrient-dense, versatile, and ideal for main meals. Think grilled chicken in a salad, scrambled eggs on toast, or a tuna bowl at lunch, easy ways to hit your targets without fuss.

Plant-Based Proteins

Plant-based proteins are great whether you're completely vegetarian or just looking to reduce meat and mix things up. While most aren’t “complete” on their own, combining them (like beans and rice or tofu and quinoa) makes it easy to cover all your bases.

Why these work:

They offer more than just protein, we’re talking fibre, iron, magnesium, and other nutrients that support overall health, digestion, and energy. Perfect for bowls, stir-fries, soups, or even a plant-based taco night.

High-Protein Add-Ons & Snacks

These options are perfect for busy days when you need something quick, convenient, and protein-packed. Think of them as your nutrition safety net, ideal for topping up your daily intake without having to prep a full meal. 

Why these work:

These are your low-effort lifesavers, ideal for bumping up your intake without the hassle!

Why Protein Matters (Even If You're Not Trying to 'Bulk')

Let’s ditch the myth that protein is just for bodybuilders. Protein supports muscle tone, fat loss, hormonal health, bone strength, and even mood regulation. And if you're training consistently or living an active lifestyle, your needs go up, not down. The trick is spreading your intake across the day, not just in one giant post-gym shake,  so your body can use it efficiently.

If you're ready to take the guesswork out of nutrition and feel confident about what you're eating, without worrying about counting your protein yourself — custom coaching might be for you. Learn more about our Custom Coaching program here.

Author | Annie Long

Annie is a qualified Nutritionist with a bachelor's degree in Nutrition and over 6 years of experience in the food industry. Whether catering for large fitness events or programming nutrition 1:1, Annie is passionate about supporting people to create healthy, positive eating habits that support their goals.