When we think about protein, it’s easy to jump straight to images of bodybuilders and oversized shakes. But the truth is, protein is about so much more than muscle. It plays a central role in how we feel after we eat—supporting fullness, steady energy, balanced blood sugar, hormone production, skin health, immune function, mood regulation, and even sleep.
The good news? You don’t need to eat like an athlete or rely on processed powders to meet your needs. It’s about weaving satisfying, real-food sources of protein into your meals throughout the day—naturally and enjoyably.
Here’s what a typical protein-packed day looks like for me: simple, colourful, full of flavour—and enough protein to feel genuinely satisfied, without overthinking it.
Morning: A Savoury Start That Fuels the Day
I begin my day with a collagen matcha, a small daily ritual that offers a gentle caffeine lift (without the crash). I use Jenki Matcha, which I love for its smooth, sustained energy.
For breakfast, I go savoury. It keeps me fuller for longer and stabilises blood sugar. My go-to? Soft scrambled eggs with added egg whites (which I buy in a carton for ease). Two whole eggs offer about 12g of protein, and adding two egg whites boosts that to nearly 20g.
I serve the eggs on toasted sourdough—a good-quality loaf has more protein than you’d think. I buy it fresh, slice it, and freeze it to preserve it longer and increase its resistant starch (great for gut health). On top, I spread a little cottage cheese for extra protein and calcium, and finish with a fresh mix of chopped tomato, avocado, and red onion.
💪 Protein Total: ~30g
Lunch: Big-Flavour Bowl Salads
Lunchtime is all about simplicity and satisfaction. I love one-bowl salads—everything goes straight into the mixing bowl, dressing included. No fuss, no mess.
One favourite is a Greek-inspired bowl with:
- 120g roasted chicken breast (~30g protein)
- Chickpeas for extra fibre and plant protein
- Feta cheese for calcium, flavour, and another protein boost
For dressing, I mix thick Greek yoghurt (high in protein) with lemon juice, honey, mustard, olive oil, garlic, and herbs. It makes everything creamy and tangy without being heavy.
Sometimes I switch things up with tuna or prawns, but no matter the protein, this bowl is always balanced, satisfying, and vibrant.
💪 Protein Total: ~35g
Afternoon: Savoury Snacking That Actually Satisfies
I’ve yet to find a protein bar I truly like—most are overly sweet and oddly textured. Instead, I prefer whole-food-based, savoury snacks.
Lately, I’ve been loving the M&S calamari snack packs—delicious and portable, with 20g of protein per serving. Other favourites include:
- Cold leftover meatballs
- A slice of frittata
- A quick yoghurt bowl with frozen berries and nut butter
The key? Stop thinking in terms of “protein snacks” and just focus on real food that leaves you feeling good.
💪 Protein Total: ~20g
Dinner: Fresh, Light & High in Protein
Dinner is my chance to get creative. Lately, I’m obsessed with Thai prawn meatballs served with a peanut–yoghurt dressing.
Here’s what goes on the plate:
- Prawn meatballs (packed with lean protein, lemongrass, garlic, and ginger)
- Fresh salad of cucumber, carrot, and peas or shelled edamame
- Creamy peanut and Greek yoghurt dressing
- Sometimes a small serving of rice or noodles for energy
The combination is light, full of texture and flavour, and—thanks to the prawns, yoghurt, and edamame—absolutely protein-rich.
💪 Protein Total: ~35g
Evening: A Gentle Protein Boost Before Bed
I end my day with a comforting cup of Holy Cacao—a collagen hot chocolate made with organic whole milk and an optional scoop of collagen powder.
It’s sweet enough to curb late-night cravings without spiking blood sugar, and it gently tops up my protein intake before sleep—while supporting skin and joint health. It’s become a small but powerful part of my evening routine.
💪 Protein Total: ~8g
Final Thoughts
Hitting 100g of protein a day doesn’t require protein powders, macros tracking, or ultra-restrictive diets. It’s about:
- Choosing whole foods with natural protein
- Spreading your intake across meals and snacks
- Enjoying flavours, colours, and textures that make eating a joy
Protein supports so much more than muscle—it’s a foundation for better energy, better mood, better skin, and better sleep. When you approach it this way, getting enough becomes not just easy—but delicious.
