Protein, made simple.
Get protein right and everything else (hunger, cravings, energy, recovery) gets easier. No gram-counting obsession required.
Why protein matters so much
This is the one thing that makes or breaks fat loss, so it’s where we start.
- You lose muscle along with fat, which slows your metabolism
- You feel hungrier through the day
- You recover poorly from training
- You end up looking “skinny” rather than lean and toned
- You keep your muscle while losing fat
- You stay fuller for longer
- You recover faster from workouts
- You look leaner, stronger and more defined
Protein is the difference between losing weight and losing fat. And there’s a big difference.
- Tracking every gram obsessively
- Eating chicken and rice at every meal
- Drinking 3 protein shakes a day
- Stressing if you’re slightly under one day
You just need to be consistent: most days, most meals.
How much protein do you need?
Your body weight (kg) × 2 = daily protein (g)
No complicated formulas. No adjusting for lean body mass. Just simple.
What that looks like per meal
Divide your daily total by the number of times you eat (usually 3–4).
140g ÷ 3 meals = 45–50g per meal
160g ÷ 4 meals = 40g per meal
Same 160g, very different results
Spread across the day ✓One palm-sized portion of protein at each meal ≈ 30–40g.
Target of 140g and you eat 4 times a day? One palm at each meal. Done.
Protein sources & portions
Each of these gives you roughly 30g of protein.
- 1 chicken breast (150g cooked)
- 1 small salmon fillet (150g cooked)
- 150g lean mince (beef, turkey or chicken)
- 1 tin of tuna, drained
- 4–5 slices of turkey or chicken breast
- 4 whole eggs
- 250g Greek yoghurt (0% fat)
- 150g cottage cheese
- 1 scoop protein powder + 300ml milk
- 200g tofu
- 150g tempeh
- 1 tin chickpeas + 100g lentils (combined)
- 100g edamame + 1 scoop protein powder
Small swaps. Big difference.
Eating out: protein strategies
You don’t need to avoid restaurants or social meals. You just need a strategy.
- A protein-based main: steak, chicken, fish, tofu
- Double protein if it’s an option (most places will do it for £2–3 extra)
- The bread basket before the meal
- Sides that add no protein: fries, garlic bread, extra rice
| Restaurant | Order |
|---|---|
| Nando’s | Whole chicken, or half + extra thighs |
| Wagamama | Chicken raisukaree, add extra chicken |
| Zizzi | Casareccia Pollo Rosa (30g+ protein) |
| Prezzo | Pollo Pancetta |
| Five Guys | Burger with bacon, skip the huge fries |
Go for
- Chicken and bacon sandwich
- Tuna and egg sandwich
- Greek yoghurt pots
Go easy on
- Muffins, pastries, cakes
- Syrupy coffees
- “Protein balls” (check the label)
You’re not tracking macros at a BBQ, and that’s fine. Enjoy yourself. One meal doesn’t derail progress.
Common mistakes & quick fixes
Skipping protein at breakfast
- The problem
- Cereal or toast, then starving by 10am.
- The fix
- Add protein: eggs, Greek yoghurt, a shake, smoked salmon. Non-negotiable.
Relying on bars and shakes
- The problem
- They’re tools, not meals. If you’re having 2–3 shakes a day, something’s off.
- The fix
- Prioritise real food. Use shakes and bars for convenience.
“High-protein” foods that aren’t
- The problem
- Peanut butter, nuts and beans are mostly fat or carbs, with some protein.
- The fix
- Check the label. Under 10g protein per 100g? It’s not a protein source.
Only eating protein at dinner
- The problem
- Small breakfast, carb-heavy lunch, then 80g of protein at dinner. Your body can’t use it all well.
- The fix
- Spread it out. 30–40g per meal works far better than one huge serving.
Overthinking it
- The problem
- Stressing about 157g instead of 160g. Weighing chicken to the gram.
- The fix
- Aim for the rough target most days. Within 20g either way? You’re fine.
- A palm-sized portion of protein at every meal.
- Real food first; shakes for convenience.
- Don’t skip protein at breakfast.
- Spread it across the day.
Hit your protein most days, and fat loss becomes so much easier.