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I’m a nutritionist – this is how I build a high-protein day of eating

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I’m a nutritionist – this is how I build a high-protein day of eating

Jo Williams

Published: November 2, 2026 at 10:33 AM

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Veggie meals and not a powder or shake in sight...

Protein has become one of the biggest talking points in nutrition, with supermarket shelves full of protein-enriched yogurts, bars, cereals and even baked goods. While protein is an important part of a balanced diet, getting enough does not have to mean investing in protein powders or adding a shake to every meal.

As a nutritionist, I encourage a food first approach to protein, focusing on everyday ingredients that provide plenty of nutritional benefits. Think eggs, meat, yogurt, beans, lentils, fish, tofu and nuts, as well as staples such as milk, bread and oats.

Rather than trying to squeeze as much protein as possible into one meal, I like to look at the bigger picture: what a balanced day of eating looks like, how different foods contribute and how to make meals satisfying, varied and enjoyable. Here is how I would build a typical high protein day, without relying on supplements or powders.

Firstly, how much protein do you really need?

In the UK, the Reference Nutrient Intake for adults is 0.75g of protein per kilo of body weight per day. For a 60kg adult, that equates to around 45g daily. It’s important to note that more isn’t automatically better. The British Nutrition Foundation states that average protein intakes in the UK generally exceed the reference requirement, meaning many people already get enough through their usual diet.

However, protein requirements do vary according to factors including body weight, age, activity levels and whether you are recovering from illness or injury. Requirements rise during pregnancy and breastfeeding, and older adults may benefit from more too. Research suggests at least 1-1.2g per kilo for people over 65 to help maintain muscle.

People who undertake intensive strength training, older adults and those with particular health needs may also require more individualised advice. If you have kidney disease or another condition that affects your nutritional needs, it’s particularly important to seek advice before deliberately increasing your protein intake.

Breakfast: start with something more than a protein shake

Breakfast is a great opportunity to include protein, but it doesn’t need to involve a blender, a scoop of powder or an expensive high protein product. On busier mornings my go-to is Greek yogurt or kefir with oats, berries, nuts and seeds. The yogurt provides protein, while the oats contribute fibre and carbohydrates for energy. Fruit adds vitamins and minerals, and nuts and seeds bring healthy fats, fibre and a little extra protein.

If I have a bit more time, I choose a couple of eggs, scrambled or poached, on wholegrain toast with mushrooms, spinach or tomatoes to bring in extra fibre.

Why include protein at breakfast? Protein contributes to the growth and maintenance of muscles and helps maintain normal body tissues. Including it in a meal can also make that meal more satisfying, particularly when paired with fibre-rich carbohydrates and healthy fats. A protein-rich breakfast may also help keep hunger in check later in the day.

There is also a practical benefit to spreading protein across the day. Instead of eating very little at breakfast and lunch before having a large protein heavy dinner, including a source at each meal can make it easier to meet your overall needs.

And what about protein powders? They can be useful when convenience matters, particularly for athletes or people who struggle to eat enough, but they are not essential for most people. As the British Nutrition Foundation explains in this guide, a variety of everyday whole foods can help you meet your protein requirements.

Overnight oats with bowls of yogurt, berries and chopped nuts

Mid morning snack: keep it simple

If you are hungry mid morning, a snack can help bridge the gap. There’s no need to choose something labelled ‘high protein’. The British Nutrition Foundation has said that most people in the UK don't need extra protein, and enriched bars can come with added sugar, sweeteners and a hefty price tag. Pairing a simple protein source with something high in fibre, such as fruit, veg or wholegrains, makes for a snack that is satisfying and genuinely nourishing.

Some of my favourites are: a pot of natural yogurt, a boiled egg, a handful of nuts or some hummus with carrot and pepper sticks. Alternatively, you could try an apple with peanut butter, a few oatcakes with cheese or a handful of roasted chickpeas. These suggestions all provide some protein alongside unsaturated fats and fibre.

It’s also worth remembering that snacks don’t have to be eaten according to a strict schedule. If you’re comfortably full after breakfast, you may not need one at all. The aim is to respond to your hunger and build a pattern of eating that works for you, rather than chasing a protein target at every opportunity.

Platter of hummus with an assortment of vegetables next to savoury biscuits and focaccia slices.

Lunch: protein doesn’t have to mean meat

One of the biggest misconceptions about protein is that meat needs to be at the centre of every meal. Plant foods can make a meaningful contribution to your daily protein intake and including more of them can also increase fibre, vitamins and minerals in your diet.

Beans, lentils, chickpeas, tofu, tempeh, nuts, seeds and even wholegrains all add to your daily total. In a recent study, lentils stimulated muscle protein synthesis after exercise much like pork, salmon and eggs. Eating a variety of protein foods across the day is a simpler and more enjoyable way to cover your bases.

For lunch, I might make a chickpea and roasted vegetable salad with couscous, halloumi and a lemon dressing. Alternatively, a lentil soup with wholemeal bread; a hummus, falafel and feta wrap; or a jacket potato topped with tuna or beans and cheese can all provide a satisfying combination of protein and other nutrients. Check out our high-protein vegetarian meals for more inspiration.

Halloumi Wraps With Greek Salad

Afternoon snack: think beyond protein bars

The afternoon slump can make a protein bar seem like an easy solution, but plenty of everyday snacks can do the job just as well. Consider one of the options listed for mid-morning, as they would all work well here too.

Dinner: build a balanced plate

Dinner is often where people naturally consume the largest share of their protein, but it doesn’t have to carry the entire day. A simple template is to include a protein source, vegetables or salad, and a carbohydrate such as potatoes, rice or wholegrain pasta. This gives you a mix of nutrients rather than focusing on protein alone.

For example, I often make salmon with new potatoes and green vegetables, chicken and vegetable stir-fry with rice, or a bean chilli served with brown rice and avocado. Check out some of our favourite high-protein meals.

For a vegetarian option, try tofu stir-fry, a lentil and vegetable curry, or a pasta sauce made with lentils and topped with cheese. These meals can all contribute protein while providing carbohydrates, fibre and a range of vitamins and minerals.

I also wouldn’t worry about making every dinner a deliberately ‘high-protein’ meal. If you've already had protein for breakfast and lunch, there's no need for dinner to be protein-centric too. Rather than supersizing the meat, I like to bulk out evening meals with pulses and plenty of veg. It keeps the protein up while adding something most of us are missing: 96 per cent of UK adults don't hit the 30g daily fibre recommendation. Oily fish once a week is a great option, bringing omega-3 fats into the diet, too.

Fish cakes with carrot ribbons and lime wedges

Evening snack: eat according to your appetite

Not every day needs an evening snack. I go by hunger – if my dinner was on the lighter side or I've been more active, I will have a bowl of yogurt with a few walnuts, wholegrain cereal with milk or an apple with some cheese.

Think of this as a flexible top up rather than a rule. It's a chance to round off the day's protein and add some healthy fats, minerals and a little comfort before bed, no shaker required.

Hard cow's milk cheese served on wooden board with green apple, prunes and nuts in fine dining

My biggest takeaway?

A high-protein day doesn't have to revolve around powders and protein bars. By including a source of protein at each meal, mixing animal and plant foods and building plates around fibre-rich veg, pulses and wholegrains, you'll cover your protein needs. You will also get a whole lot more nutrition along the way without requiring a cupboard full of supplements! Start with what you enjoy eating, then build from there.

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Jo Williams

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