Welcome to part three of our protein series, and here’s where things start to get really interesting. We’ve looked at what protein is; tackled the confusion around labelling, and now it’s time for a reality check: Are you actually eating enough?
Spoiler alert – most people aren’t.
In clinic, I regularly meet patients who believe they’re hitting their protein targets, only for us to look at their diet diaries and find they’re missing the mark by quite a stretch. Often by as much as 50%.
So why is protein intake so commonly overestimated?
The Hidden Struggle: Why Most of Us Aren't Getting Enough
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Portion Misjudgement: A small chicken breast or a dollop of Greek yoghurt might feel like enough, but without weighing or correctly estimating portions, it’s easy to come up short. Many people assume a "serving" equals a handful or a few spoonful’s when in reality, you might need 100g+ to get a decent protein hit.
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Processed Food Confusion: With the rise of protein-enhanced everything – from crisps to chocolate puddings – it’s no wonder we think we’re getting enough. However, these products often contain isolated or hydrolysed proteins, which may not be as bioavailable or complete as their whole-food counterparts. Not to mention, they’re usually loaded with sweeteners, gums, and additives that can interfere with digestion.
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Busy Lifestyles & Snack Culture: Quick meals and snack packs are convenient but rarely deliver the protein punch they promise. Many people end up grazing on ultra-processed foods that fill them up without effectively fueling them.
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Cooking Methods Matter: Did you know how you cook your food can affect how much protein you absorb? Overcooking or boiling protein-rich foods can reduce digestibility. Gentle baking, steaming, or grilling tend to retain more of the good stuff.
So, How Much Protein Do You Actually Need?
While the NHS recommends around 0.75g of protein per kilogram of body weight, many nutritionists (myself included) suggest aiming much higher, especially if you’re looking to maintain muscle mass, support hormone balance, manage weight, or navigate perimenopause and menopause.
Here’s a simple guide:
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Sedentary adults: 1.2g per kg of body weight
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Active adults / over 50s / those trying to lose weight: 1.2- 2g per kg
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Athletes or those recovering from illness: 1.6-2.2g per kg
Protein & Menopause
If you’re navigating perimenopause or menopause, protein becomes your absolute best friend. This is the time when muscle loss can speed up, bone density may decline, and metabolic rate can take a nosedive – all of which make maintaining a healthy weight feel harder than ever. Getting enough high-quality protein isn’t just about staying strong and energised; it’s essential for preserving lean muscle mass, supporting hormone production, and even stabilising mood and blood sugar. Think of it as your midlife muscle insurance policy.
Protein & Weight Loss
And let’s not forget about protein’s powerful role in weight loss. Unlike carbs or fats, protein has a higher thermic effect – meaning your body burns more energy digesting it. It also helps you feel fuller for longer, curbs cravings, and protects muscle during calorie deficits. Without enough protein, weight loss can become a frustrating cycle of hunger, fatigue, and muscle loss. Prioritising protein helps ensure you’re losing fat – not the good stuff.
Animal products tend to have the biggest amounts of protein with very low carbohydrate content. While it's possible to find smaller amounts of protein in plant-based sources like pulses (peas, beans, and lentils) and some vegetables, they come with a higher carbohydrate content. You may think that beans, pulses and some grains are rich in protein, but they actually contain much smaller amounts of protein compared to animal products, and not in the complete form. Quinoa is an exception (it is a complete protein) but even then, 100g of cooked quinoa provides around 4g of protein, alongside its significant carbohydrate content.
For perspective, consider 100g of chicken, which delivers approximately 27g of protein without any carbohydrates; a 100g of steak provides around 25g of protein. This stark difference highlights that relying solely on plant-based protein sources can result in a significant increase in carbohydrate intake with much lower protein than we imagine. In essence, it's crucial to consume a variety of protein sources to ensure you get all the essential amino acids your body needs. Proper protein intake is about balance and variety.
Imagine a set of scales. On one side, you have protein, and on the other, you have carbohydrates. For a source to be considered high protein or a good protein source, the protein side should dominate the balance. This ratio matters in achieving the right nutritional balance.
So, what are some common foods that are genuinely high in protein and can be beneficial in your weight loss journey? Here are a few examples:
Real Food, Real Numbers: A Quick Comparison
Let’s take a look at a few examples (per 100g):
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Chicken breast (cooked): 30g protein, 0g carbs
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Beef steak (lean): 26.6g protein, 0g carbs
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Salmon (baked): 25.2g protein, 0g carbs
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Greek yoghurt (Fage 0%): 10.3g protein, 3g carbs
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Tofu (raw): 8.1g protein, 0.7g carbs
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Cheddar cheese: 25.4g protein, 1.1g carbs
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Chickpeas (tinned, drained): 8.4g protein, 13.0g carbs
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Red lentils (boiled): 8.1g protein, 16.9g carbs
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Quinoa (boiled): 3.9g protein, 18.8g carbs
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Chia seeds (dried): 16.5g protein, 42.1g carbs
As you can see, animal-based proteins tend to be more protein-dense and lower in carbohydrates. Plant-based sources can still be great, but you often need to eat more volume (and manage the accompanying carbs) to hit your protein goals.
Before we dive into the practical tips, let’s touch on one of the biggest protein pitfalls: breakfast. Most of my patients start their day with what they think is a healthy choice: a bowl of cereal, a couple of slices of toast, porridge with honey, or maybe a fruity yoghurt topped with granola. It looks the part, it tastes good, and it feels like a nourishing start. But here’s the reality: most of these popular options are high in refined carbs and sugars, and shockingly low in protein.
The result? A blood sugar rollercoaster. You might feel full for an hour, maybe two, but by mid-morning, you’re eyeing the biscuits or reaching for your second coffee. Cravings, low energy, and that familiar afternoon slump? It often all starts with breakfast.
A protein-rich breakfast, (think eggs with avocado, smoked salmon and spinach, or Greek yoghurt with seeds and berries), on the other hand, can be an absolute game-changer. It helps stabilise blood sugar, keeps you fuller for longer, and primes your metabolism for the day ahead. Think of it as your nutritional anchor – giving your body a solid foundation rather than quick-fix fuel that burns out fast. It doesn’t need to be complicated or time-consuming either. Just a shift in focus from sugar and starch to protein and fat can make a world of difference.
Five Simple Ways to Up Your Protein Intake
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Start with breakfast – Add eggs, meat, or fish, protein-packed natural Greek yoghurt, or a scoop of collagen to your morning.
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Snack smart – Go for boiled eggs, nut butters, cheese, or Greek yoghurt instead of biscuits or bars.
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Prioritise protein in every meal – Build meals around your protein source, not the carbs.
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Be label-savvy – Check the protein per 100g and don’t be fooled by front-of-pack marketing.
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Batch cook protein-rich foods – Cook extra chicken, salmon, or lentils to throw into lunches and dinners.
Final Thoughts: You Don’t Need to Be a Bodybuilder
Getting enough protein isn’t about chugging shakes or eating six chicken breasts a day. It’s about giving your body the fuel it needs to thrive – for energy, repair, mood, hormones, and healthy ageing.
The bottom line? Most of us are under-consuming protein, and over-consuming carbs and processed fillers. But with a little know-how, it’s easy to flip that script.
Next, in Part 4, we’ll discuss when to eat protein and how to spread your intake throughout the day to maximise absorption and energy.
By Sarah Flower, Nutritionist.
