Protein helps you feel full, keeps energy steady and supports your muscles. Good news for picky eaters: you don't need protein powders or unfamiliar ingredients. Plenty of everyday foods are packed with it.
🥚 Familiar protein foods
🥚 Eggs
About 6 g per egg. Scrambled, boiled, fried or in an omelette.
🍗 Chicken
About 30 g per 100 g of cooked breast. Mild and easy to season.
🥛 Greek yogurt
Around 10 g per 100 g. Add honey or fruit if plain is too sour.
🧀 Cheese
Hard cheeses have about 25 g per 100 g. Melt it on anything.
🥜 Peanut butter
About 7 g in two tablespoons, on toast or with apple slices.
🐟 Canned tuna
Around 25 g per 100 g, mixed with mayo in a sandwich.
Values are approximate and vary by product.
🍽️ Easy high-protein meals
- Breakfast: scrambled eggs on toast with cheese, or Greek yogurt with granola.
- Lunch: chicken wrap, tuna sandwich or a chicken rice bowl.
- Dinner: grilled chicken with rice, spaghetti with meat sauce, or a homemade burger.
- Snacks: cheese sticks, boiled eggs, peanut butter toast, milk.
Spread it out. A bit of protein at every meal is easier than one huge serving at dinner.
Finicky shows calories and macros for every meal it suggests, so you can see how much protein a day of meals adds up to, without counting anything yourself.
