Protein is one of those nutrients that most people know they should probably be eating more of, but far fewer actually are. It tends to get associated with gym culture, building muscle and protein shakes, which means many people quietly under eat it without realising the knock-on effect this can have on energy, body composition, appetite regulation and recovery.

Protein is definitely having its moment right now - and we do have to be cautious of marketing teams sticking “high protein” labels on ultra processed food products to ride the craze. However, the reality is that protein is a foundational nutrient. Not a trend. Not optional. 

In this blog we will explore why it deserves more attention during your mealtimes, and how to make sure the rest of your plate is doing its job too.

Protein is required for growth, repair and the many processes that keep the body functioning well. It provides the raw material for muscle repair and maintenance, enzyme production, immune function, hormone synthesis, neurotransmitter signalling and tissue up-keep.

When intake is too low over time, it can show up in ways that are easy to dismiss at first: poor recovery, reduced muscle maintenance, more frequent hunger, less stable energy and a general sense that the body is not running as well as it could be.

Protein also has a high thermic effect, meaning the body uses more energy to digest it than it does for carbohydrates or fats. It is also the most satiating macronutrient, which helps support appetite regulation and can make it easier to avoid the energy dips and crashes that happen when meals are unbalanced.

The UK reference intake for protein is 0.75 g per kilogram of body weight per day. For a 70 kg adult, that works out at around 52 g daily. However, that figure is a minimum reference point to prevent deficiency and ill health, not necessarily the amount that feels best for performance, recovery or satiety.

Many nutrition researchers suggest that active adults, and particularly older adults, may benefit from a higher intake. A practical working range is often around 1.2 to 1.6 g per kilogram of body weight, with higher intakes sometimes used in specific training or body composition contexts. For a 70 kg person, that would be roughly 84 to 112 g per day.

The practical takeaway is to spread protein across the day rather than leaving it all for one meal. A useful rule of thumb is to aim for around 25 to 35 g per meal, adjusted according to body size, appetite and activity level. See the table below that shows how to achieve this. 

A few things to notice here. Animal proteins tend to hit the 25 to 35g target in a single, reasonably sized portion. Plant proteins often require larger quantities or, more practically, combining two sources at the same meal. 

The eggs plus Greek yoghurt row is a good example of how pairing works in practice: neither hits the target alone, but together they do comfortably. Quinoa sits at the bottom of the table not because it is not valuable (it’s one of the few complete plant proteins), but because you would need a very large portion to rely on it as your sole protein source. Use it as a base alongside legumes, tofu or tempeh rather than in isolation.

Protein is made up of amino acids - nine of which are essential - meaning the body cannot make them and we must get them from food. Animal foods such as eggs, dairy, meat and fish are complete proteins, meaning they contain all nine essential amino acids in adequate amounts.

Many individual plant foods are lower in one or more essential amino acids, which is why variety matters more when most of your protein comes from plant sources. That does not mean plant-based eating cannot support good protein status - it absolutely can, but it does usually require more planning.

Combining different plant proteins across the day, such as legumes with grains, or nuts with pulses, helps round out the amino acid profile. Soy and quinoa are two of the clearer examples of complete plant proteins, and buckwheat is another useful option to rotate in.

For omnivores, variety still matters too. Rotating between different animal and plant protein sources helps diversify the vitamins, minerals and fatty acids that come with them. Sardines offer a different nutritional profile to chicken breast, for example. Lentils bring something eggs do not and vice versa. A broader mix usually gives you more nutritional coverage overall.

Walk down any supermarket aisle and you will see protein bars, yoghurts, cereals and snacks all competing for your attention with big protein claims on the front. Some of these can be genuinely useful, but many are simply ultra-processed foods with a strong marketing angle.

A helpful habit is to check the ingredients list. Whole food protein sources such as eggs, meat, fish, legumes, dairy, tofu, and tempeh will offer a better nutritional return than a highly processed snack built mainly around sweeteners, flavourings and additives.

That does not mean every packaged protein product is bad! It just means protein content alone is not the whole story.

On the note of protein products, I often get asked about protein powders. Protein powders can be a useful convenience, especially when time is tight or appetite is low, but they should support a whole food-first approach rather than replace it. Quality matters, so it is worth choosing a powder with a simple ingredients list and a protein source that suits your needs. Used well, they can make it easier to hit your target intake, for example blended into a homemade protein smoothie with fruit, yoghurt, nut butter or oats.

One thing that often gets lost in the protein conversation is that no single macronutrient works in isolation. Protein matters enormously, but so does everything else on the plate.

Carbohydrates - especially fibre-rich ones from vegetables, wholegrains, fruit and legumes - contribute to energy, gut health and overall balance. Fat is important for hormone production, absorption of fat-soluble vitamins and satiety. Micronutrients from a wide range of colourful whole foods support the enzymatic and metabolic processes that keep everything running properly.

A genuinely nourishing meal is not just one with enough protein. It is one built from whole, minimally processed ingredients that together provide protein, fibre, healthy fats, complex carbohydrates and a broad spread of vitamins and minerals. It’s not about being in the “high protein” camp or the “high fibre” camp - we need both as part of a balanced plate to thrive.

Not all protein sources have the same effect on muscle protein synthesis. The amino acid leucine plays an important role in triggering the muscle-building process, and it is found in especially good amounts in animal proteins, eggs, dairy and soy.

That is one reason why spreading protein across meals can be useful, particularly as we get older. Instead of thinking only in terms of daily totals, it can help to think about whether each meal contains a meaningful protein dose.

This is also where creatine becomes relevant. Creatine is not a protein source, but it is one of the most researched supplements for strength, power and lean mass support, particularly alongside resistance training. There is also emerging evidence that it may support cognitive performance in some people. For that reason, creatine is worth considering as part of a wider approach to muscle support, especially for anyone over 35 who wants to prioritise strength and muscle maintenance. Extracted’s Creatine  is 100% pure-grade creatine that’s highly micronised, meaning it’s fast-dissolving and rapidly absorbed into the body.

The goal with each meal is a genuinely balanced plate: a solid protein source, fibre-rich vegetables and wholegrains, and healthy fats to help slow digestion, support nutrient absorption and keep you satisfied.

Breakfast: Scrambled eggs with smoked salmon on sourdough, topped with a handful of rocket. Three eggs plus 100g of smoked salmon delivers around 35g of protein, alongside omega 3 fats and B12. Add avocado for healthy fats and berries on the side for fibre and antioxidants.

Quick lunch: A grain bowl built on a base of 150g cooked quinoa or brown rice, topped with 120g sliced roast chicken or two hard boiled eggs, 80g roasted chickpeas, half a cucumber sliced, a handful of cherry tomatoes, and a generous handful of leafy greens. Dress with a tablespoon of olive oil, a squeeze of lemon, and a 50g spoonful of hummus on the side. The combination of complete protein from the chicken or eggs, additional plant protein from the chickpeas, slow-release carbohydrates from the grain, and fibre from the vegetables makes this a genuinely balanced midday meal. It also works well as a batch prep option - cook the grains and roast the chickpeas ahead, then assemble in minutes.

Easy dinner: Baked salmon fillet with roasted sweet potato, tenderstem broccoli, and a tahini drizzle. This gives you protein and omega 3 fats from the salmon, slow release carbohydrates from the sweet potato, fibre and vitamins from the broccoli, and minerals from the tahini.

Batch cook option: A big pot of chicken and lentil soup with plenty of vegetables is simple to make on a Sunday and gives you easy high protein lunches across the week. For a vegetarian version, swap the chicken for lentils, chickpeas and a handful of quinoa to keep the meal more complete and satisfying.

If you are short on time, check out Field Doctor, who are offering Extracted customers 20% off their first two boxes. Field Doctor offers high quality, dietitian-approved frozen meals that are also high in protein. Great to have as a back up for those days when the fridge is empty and you’ve had a long day. 

Alongside whole food protein sources, collagen peptides can be a useful complementary addition, particularly because they are rich in glycine and proline - amino acids that play a role in connective tissue structure. They are not a complete protein and should not be treated as a replacement for higher-quality dietary protein, but they may have a place in a broader routine focused on skin, joint comfort and recovery.