Your protein manifesto: How to prioritise protein every day
Peter Paumgardhen | Last update: 10th November 2025
When it comes to long-term weight loss, body composition, energy and hunger management protein is king. It’s not just a bodybuilder’s obsession. It’s essential for everyone, especially if you’re taking weight loss drugs like Mounjaro or Wegovy.
Eating enough protein helps you maintain muscle, feel fuller for longer, reduce cravings and improve recovery after exercise. Yet most people don’t get enough and many don’t realise how much they need.
This guide will give you clear targets on how to get enough protein every day, practical ways to hit them, and protein rich meal and snack ideas for busy, real-life routines.
SlimrChat’s Protein Guidelines
If you are looking at how to get enough protein every day the first step is to calculate how much you need. SlimrChat recommends: 1.6 to 2.2 grams of protein per kilogram of target body weight per day.
Let’s assume your target weight is based on a BMI of 24.9 (that’s the upper limit of the health range) that, based on the average height for women and men, would suggest a target weight as follows together with the daily protein goal you should aim for and what that translates into your ‘per meal’ target for protein:
| Average UK Adult | Target Weight | Daily Protein Goal | Per Meal (3 meals/day) |
| Women (1.62 m) | ~65 kg | 105–144 g | 35–48 g |
| Men (1.75 m) | ~77 kg | 124–169 g | 41–56 g |
Rule of thumb: Aim for ~45 g of protein per main meal. That’s much more than the outdated 100 g/day advice – and far more than most people are currently eating.
For more information read our article: How much protein do you need?
What Happens If You Don’t Get Enough Protein?
- Muscle loss: You lose not just fat, but muscle, which slows metabolism.
- Fatigue: Lower energy and slower recovery post-exercise.
- Increased hunger: Less satiety leads to more snacking and cravings.
- Hair thinning or brittle nails: Protein is essential for tissue repair.
- Weaker immune system: Protein supports your immune response.
And while it’s possible to eat too much protein, for most people this is not a concern – especially when prioritising whole foods and eating balanced meals. The body efficiently uses excess protein, and unless you have kidney disease, high intakes are generally safe.
Where Do You Get It? Protein Tips for Real Life
Easy High-Protein Meal Ideas
- Omelette with 3 eggs + low-fat cheese + mixed veg
- Chicken breast + frozen veg + microwave rice
- Tofu stir-fry with soy sauce and sesame oil
- Tinned salmon or mackerel on wholegrain toast with salad
- Cottage cheese with berries and pumpkin seeds
- Protein shake with oats, milk, and frozen berries
Freezer Must-Haves
- Frozen edamame
- Frozen grilled chicken strips
- Frozen salmon fillets or fish fingers
- Frozen mixed veg (e.g. peas, spinach, broccoli)
- Cooked prawns or seafood mix
- Lean mince portions (beef, turkey)
Cupboard Staples
- Canned tuna, mackerel, sardines
- Lentils, chickpeas, beans
- Protein pasta or high-protein noodles
- Peanut butter or nut butter (check for added sugar)
- Protein powder (whey, vegan blends)
- UHT protein shakes
- Tofu, tempeh, seitan (shelf-stable or jarred)
No-Cook Protein Sources
- Protein shakes or smoothies
- Deli meats (turkey, chicken, roast beef — check salt)
- Pre-cooked eggs (boiled)
- Greek yoghurt or Skyr
- Edamame beans (microwavable)
- Protein bars (check sugar content)
Protein Snacks
- Roasted chickpeas or broad beans
- Beef jerky or turkey bites
- Hard-boiled eggs
- Mini protein shakes (20–30 g)
- Light babybel + a boiled egg
- Tuna pot or lentil pot
- Cottage cheese pots
- High-protein puddings (20 g+)
How Much Protein is in That?
Here’s a quick look at how much protein is in common foods — either per 100g or how much you need to hit ~20g of protein.
| Food | Protein per 100g | Amount for 20g Protein |
| Chicken breast | 31g | 65g cooked (1 small breast) |
| Eggs | 12.5g | ~3 medium eggs |
| Salmon | 25g | 80g cooked |
| Greek yoghurt (0%) | 10g | 200g |
| Tofu (firm) | 12g | 170g |
| Skyr yoghurt | 11g | 180g |
| Cottage cheese | 11g | 180g |
| Lentils (cooked) | 9g | 220g |
| Kidney beans (cooked) | 9g | 220g |
| Edamame | 11g | 180g |
| Protein powder | ~20-25g | 1 scoop (usually 30g) |
| Whey protein bar | ~20g | 1 bar |
| Tuna (canned in water) | 25g | 80g drained |
| Tempeh | 18g | 110g |
Tip: Always check labels, especially on processed or flavoured products. Aim for 20 g minimum in snacks and 35 to 45 g in meals.
Daily Structure That Works
If you’re aiming for 120 to 140 g per day:
- Breakfast: Protein shake + yoghurt = 30 g
- Lunch: Chicken salad wrap + side = 40 g
- Dinner: Fish + veg + quinoa = 45 g
- Snack: Jerky or Skyr = 20 g
That’s a total of 135 g . No counting, just intentional swaps.
You can download a copy of the NHS’s Eatwell Guide here
Final Word from SlimrChat
Protein is the unsung hero of successful weight loss, especially when taking weight loss drugs. It keeps you full, helps you hold on to lean muscle, and sets you up for sustainable maintenance.
Forget the old 100g target, it’s not enough. Make protein the star of your plate, not just a side.
Need help building a meal plan or finding your go-to protein snack? Come chat in the forum. We’re full of ideas.
For more information on key macronutrients and their importance in your diet, read our article Macronutrients 101