Why is protein important?
Including protein at meals can help
- Build and maintain muscle
- Support steady energy throughout the day
- Keep you feeling fuller for longer
- Support healthy ageing and recovery
How much protein do I need?
The guidelines are
- Men: 64g/day (0.84g/kg body weight)
- Women: 46g/day (0.75g/kg body weight)
Depending on your level of physical activity, you may require more protein. Always consult your healthcare practitioner for advice.
How to build a healthy plate
A typical meal should consist of
- 1x Palm of protein
- 1 Fist of vegetables
- 1 Cupped hand of carbohydrates
- 1x Thumb of fats
What does this look like on a plate?
The healthy plate: vegetables, protein and carbohydrates in balance
Protein: Meat, fish, eggs, cottage cheese, Greek yoghurt, tempeh, tofu.
Carbohydrates: Whole grains, potatoes, beans, fruits.
Vegetables: Any vegetables you like, preferably in a variety of colours.
Fats: Oils, butter, nut butters, seeds, nuts, avocado.
Let’s build a balanced plate
1. Choose a quality protein
Aim to include protein with most meals.
Try this
- Fish or seafood
- Eggs
- Greek yoghurt
- Tofu or tempeh
- Beans and lentils
- Lean chicken or lean meat
Variety is key.
2. Use your hand as a guide
You don't need to weigh your food.
A simple portion guide
- Protein = about the size of your palm
- Vegetables = fill half your plate
- Wholegrains = about one cupped handful
- Fats = thumb sized
It's an easy way to build balanced meals wherever you are.
3. Spread protein across the day
Your body benefits from regular protein intake rather than eating most of it at dinner.
Try this
- Greek yoghurt with fruit at breakfast
- Tuna or chickpeas in your lunch
- Eggs as a snack
- Salmon, tofu or chicken at dinner
Think "a little often" instead of "all at once."
4. Add colour to your plate
Protein works best as part of a balanced meal.
Try this
- Add extra vegetables to stir-fries.
- Swap white grains for wholegrains.
- Include beans or lentils in soups and salads.
- Finish meals with fruit for dessert.
Colour means more fibre, vitamins and minerals.
How balanced was your last meal?
Tick what your plate included
- A source of protein
- Half a plate of vegetables or salad
- Wholegrain carbohydrates
- A glass of water
- Colourful foods (3+ colours)