Unsure what a regular portion of protein looks like? This is for you….

The first point in my ‘5 tips to protein power’ from yesterday suggested that most people would benefit from consuming more protein.

And I gave you some rough guidance on how many portions to aim for every day if you want to stay healthy, feel full between meals and recover from exercise like a super hero.

To finish things off, here are some ideas for what I consider to be a single portion size (20-25g of actual protein). At least one portion at each of your meals is a great starting point. Then you can aim to work up to your recommended total portions over time.

So here goes, in no particular order (note: these are uncooked/raw weights where applicable): -


1. 125g of beef steak/mince
2. 125g of lamb steak
3. 125g of lean pork mince
4. 125g of venison steak/burger


5. 300g of cooked lentils
6. A tin of baked beans
7. 300g of tofu
8. 500g of peas (this is a lot!)
9. 300g of hummus/chickpeas
10. A 30g scoop of soy/pea protein powder


11. 100g of chicken breast
12. 4 medium sized eggs
13. 100g of roast turkey/mince
14. 250g of egg whites
15. 100g of duck breast or leg


16. A pint of semi-skimmed milk
17. 250g of cottage cheese
18. 500g of plain yoghurt
19. 250g of 0% Total greek yoghurt
20. A 30g scoop of whey/casein protein powder


21. Tin of tuna
22. A salmon fillet
23. A fillet of cod
24. A haddock fillet
25. A fillet of trout
26. 100g of smoked mackerel/salmon

Seafood & Shellfish

27. 150g of prawns
28. 200g of mussels
29. 150g of crab meat
30. 150g of squid/calamari

Think you could slot some of these in to your daily routines? Let me know in the comments and don't forget to share this list with someone close to you to help them out too.

Committed to your health,
Coach Ben
Email: ben@every1nutrition.co.uk