How much protein your body requires depends on a range of factors including age, weight and activity level. The recommended amount for an average person with a largely sedentary lifestyle is 0.8 grams of protein per kilogram of body weight. This works out as roughly 56 grams per day for the average man (70kg) and 46 grams per day for the average woman (57kg).

High-protein Foods

  • Chicken and turkey
  • Tuna
  • White fish
  • Beef
  • Pork
  • Cheese
  • Greek yoghurt
  • Eggs
  • Beans
  • Lentils
  • Green peas
  • Edamame
  • Nuts and nut butters
  • Tofu
  • Quinoa