Bars, shakes, powders: these days they’re all the rage when it comes to getting the right protein intake. Fair dos; they work perfectly for many – but that’s not the only way to get your recommended daily amount, as TV regular registered nutritionist Rob Hobson explains.
“A lot of people reach for protein bars, shakes and powders because they think it’s the easiest way to hit their daily target. The truth is, most of us don’t realise just how much protein you can get from simple, everyday meals if they’re put together properly. Whole foods not only give you protein, but also fibre, vitamins and minerals that you won’t get from a bar or a scoop of powder, so it’s about learning how to build that into your day without overcomplicating things.
“Saying that, while protein shakes and bars are classed as ultra-processed foods, they can still have a place now and then – particularly if you’re on the go with no access to proper meals; or if your protein needs are especially high. It’s about balance and convenience rather than relying on them as your main source.
“In the UK, the Reference Nutrient Intake (RNI) for protein is set at 0.75g per kilogram of body weight per day, which is enough for the general population. But if you’re active, your needs are higher – around 1.2-1.6g per kilogram of body weight per day. This extra protein helps support muscle repair, recovery, and adaptation to training. So, for someone weighing 70kg and regularly exercising, that means aiming for roughly 85-110g of protein across the day. Here’s how you can reach that recommended amount just by what you put on your plate.”
MEALS FOR THE DAY
(70KG ACTIVE ADULT NEEDING 85-110G PROTEIN)
BREAKFAST
2 scrambled eggs, 1 slice wholemeal toast, 200g baked beans
408 kcal | 27g protein | 10g fibre
MORNING SNACK
150g 0% fat Greek yoghurt with 1 tbsp chia seeds
131 kcal | 17g protein | 3g fibre
LUNCH
Chicken & Quinoa Salad
100g cooked chicken breast, 70g quinoa, 150g mixed salad veg, 1 tbsp cashew nuts, 1 tbsp olive oil dressing
503 kcal | 34g protein | 4g fibre
AFTERNOON SNACK
80g edamame beans with lime and sea salt
113 kcal | 9g protein | 5g fibre
DINNER
Tofu Traybake with Green Goddess Dressing
100g tofu, butternut squash, broccoli, asparagus, peas, onion, garlic, tahini-based dressing, herbs
405 kcal | 18g protein | 9g fibre
EVENING TREAT
1 Medjool date filled with nut butter
127 kcal | 3g protein | 3g fibre
Rob Hobson is a registered nutritionist with over 20 years’ experience spanning public health, the food industry and the media. Author of several books, buy his latest – The Low Appetite Cookbook: Nutrient-dense meals to make every bite count – here.
