Protein is one of the most important nutrients for your body, yet it’s often overlooked in everyday meals. The great news? You can easily boost your intake with a few simple swaps and smart choices, without relying on expensive supplements or complicated meal plans.
By making protein a regular part of your meals and snacks, you’ll support your body, curb cravings, and feel stronger and more energised every day. Whether you’re trying to lose weight, build muscle, or simply stay fuller for longer between meals, getting enough protein can make a noticeable difference.
Why protein matters
Think of protein as your body’s building blocks. It’s made up of amino acids, which help with everything from muscle repair to hormone production and even a strong immune system.
Here’s what getting enough protein can do for you:
- Supports muscle maintenance and growth - Essential for strength and metabolism
- Keeps you feeling fuller for longer - Helps reduce snacking and manage appetite
- Boosts metabolism - Protein requires more energy to digest than carbs or fats
- Aids in weight management - Helps preserve lean muscle while losing fat
- Supports bone health - Works alongside calcium for strong bones
- Improves recovery - Helps repair tissues after exercise or injury
- Strengthens immune function - Antibodies are made from protein
If you’ve been cutting calories or exercising more, you might actually need more protein than usual to support your body.
What if you are not getting enough?
I don’t like to play favourites, but protein is one nutrient you really can’t afford to skimp on. For most people who meet their calorie needs through a balanced diet and get some gentle daily exercise, protein intake is usually sufficient. However, when you reduce calories to lose weight, it’s easy to fall short.
When protein is limited, the body goes into a sort of survival mode. It prioritises vital functions, keeping your heart, lungs, and other essential organs running, while tissues like muscles, hair, skin, and nails take a back seat. Over time, this can leave you feeling fatigued during workouts, losing lean muscle, and noticing weaker hair, nails, or skin.
Simple ways to add more protein to your day
Boosting your protein intake can be easier than you think; often it’s just about making small changes to foods you already enjoy.
One convenient option is the Tony Ferguson Classic Shake, which contains up to 20.3g of protein per serve. It’s a tasty, high-protein choice for meal replacement or protein boost. For even more protein and a creamier texture, try mixing your shake with milk instead of water, which adds an extra 7–9g of protein per serve (just be mindful of the extra calories!).
Breakfast ideas:
Start your day with protein-rich foods to keep you feeling fuller for longer. Try:
- Greek yoghurt with fresh fruit
- Scrambled eggs on wholegrain toast
Lunch and Dinner Ideas:
Make lean protein the star of your main meals:
- Chicken, fish, or turkey
- Tofu or eggs
- Legumes like beans or lentils
Adding beans or lentils to salads, soups, or curries is a simple way to boost both protein and fibre.
Snack Ideas:
Maintain steady energy between meals with protein-packed snacks:
- Boiled eggs
- Cottage cheese
- Roasted chickpeas
- A handful of nuts
Incorporating these simple, protein-rich foods into your daily routine can support muscle maintenance, satiety, and overall wellness, making it easier to meet your nutrition goals every day.
Make protein work for you
Everyone’s protein needs are different based on age, activity level, and health goals. If you’re unsure how much protein you need, consider speaking with a healthcare professional or dietitian who can provide personalised advice.
