There’s so much more to protein than just its muscle growth properties, making it a key part of a balanced diet, no matter who you are or your diet goals. And with so many high protein foods available – all diets and tastes can make sure they’re getting their fix.

Find our top 6 recommendations in our list of protein foods below to get your protein morning, noon and night.

Poached Eggs and Avocado Toast

The Breakfast – Eggs

It goes without saying that eggs are one of the best sources of protein for your body, especially when it comes to breakfast time. With more than 6 grams of protein per egg, anything where you can use a few, (scrambled egg, omelettes) means you’ll easily be getting around a third of your recommended daily intake at breakfast alone.

Good for: Portion control

Foods high in protein also help to control hunger through the day by triggering hormonal responses that result in you feeling fuller for longer. This keeps portion control in check, meaning you’ll snack less throughout the day and eat smaller portions in the evening.

Cod Fillet

The Lunch – Cod

Cod boasts around 20g of protein per 100g, making it doubly healthy when you consider it’s low in calories and high in nutritious omega-3 acids. Including it as part of your lunch will not only provide you with a handful of essential vitamins, but should also keep you going through to dinner.

Good for: A leaner figure

Food low in calories and high in protein contributes to a decrease in fat tissue, resulting in a leaner figure – for both women and men.

Turkey Meatballs in Tomato Sauce

The Dinner – Turkey

With a whopping 29g per 100g, Turkey provides even more protein per gram than chicken and beef, all while having less fat and calories. Perfect for dinners where you want a protein rich food, it’s also much lower in cholesterol and unsaturated fats, making it a super healthy option.

Good for: Burning calories

High protein diets make for a faster metabolism. This means that your body will begin to burn more calories than it would without the protein, preventing weight gain. Bonus!

Lentil Curry with Rice and Naan Bread

The Side – Lentils

As well as being a great source of potassium, vitamin K, and fibre, there’s a lot of lean protein found in lentils, 9g per 100g to be exact. Perfect for soups, stews, or simply as a side, couple this with your venison steak and you’ve got a super meal on your hands. 

Good for: Anti-aging

Our bodies begin to lose muscle mass at a faster rate as we get older. High protein meals combined with regular exercise fight to prevent this, meaning you can stay stronger and healthier (and younger) as you get older.

Quorn Chicken with Roast Vegetables

The Alternative – Quorn

Quorn is a perfect alternative source of protein for vegetarians seeking a meat replacement – or even meat eaters looking for something different – with a healthy dose of around 15g per 100g. Low in fat and with the ability to help lower your cholesterol, using it as a substitute in meals like spaghetti bolognese or lasagne offers all the benefits of red meat, without the higher fat and calories.

Good for: Protecting your body from stress

Okay, so this might sound like a weird one, but it’s all logical. When stressed, your body can struggle to deal with hormone influxes, which in turn can damage cells. A high protein diet can work to protect you from this damage, making for a much healthier you.

The Dessert – Greek Yoghurt

Finally, everyone’s favourite. Dessert. At 10g per 100g serving, Greek yoghurt contains almost twice as much protein as traditional alternatives, while also providing healthy probiotics. Mix with berries for added nutrition and flavour, and you’ve got a high in protein, low in fat dessert, free from guilt.

Good for: Hair and Nails

As hair is made -up of mostly protein, naturally, it thrives off it – and a healthy, balanced intake of protein continues to help hair and nail growth. In fact, without it, hair growth can slow down or even stop!


With high protein foods available in meat, dairy, vegetable and alternative sources – there’s no excuse not to up your intake this year with a whole host of new protein sources!

Visit your local SPAR to see what high protein foods you can add to your diet.