Eat more protein, without the guesswork
Short, practical guides with real numbers. Start with how much you need, then pick up meal and snack ideas.
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How much protein do you need per day?
How much protein you need per day depends on your weight and goal. See the grams per kg for staying healthy, losing fat, building muscle and training hard, with examples.
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12 high-protein breakfast ideas (20–50 g each)
Easy high-protein breakfasts with 20 to 50 grams of protein, from Greek yogurt bowls to egg scrambles and protein oats. Grams listed for every idea.
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15 high-protein snacks (with grams of protein)
Easy high-protein snacks for home, work and the gym, from Greek yogurt and jerky to edamame and cottage cheese. Grams of protein listed for each.
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How to eat 150 g of protein a day (sample meal plans)
Three simple sample days that reach 150 grams of protein, plus practical tips to hit a high protein target without living on shakes.
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Protein for weight loss — how much you need and why it works
Eating more protein makes weight loss easier. Learn how much protein to eat when losing fat, why it keeps you full and protects muscle, and how to hit your target.
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The best vegetarian and vegan protein sources
The best plant-based and vegetarian protein sources, with grams of protein per portion. Tofu, tempeh, seitan, lentils, beans, Greek yogurt, eggs and more.
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