DO YOU GET ENOUGH PROTEIN?

170g POT TOTAL 0% GREEK YOGHURT 17.5g protein

THE straining process Greek yoghurt goes through makes it higher in protein — this pot supplies around a third of your daily needs (there’s a little less in the full-fat version) as well as decent amounts of bone-building calcium and B vitamins, important for a healthy nervous system and energy.

CHEESE ON TOAST 17.4g protein

THIS snack — prepared with one slice of wholemeal bread and 50g cheddar — is another way to get a third of your daily protein — much of it from the bread, as well as nearly half of your recommended daily amount of calcium, needed for strong bones.

75g (HALF MEDIUM SIZED) CHICKEN BREAST 18g protein

ONE chicken breast supplies between two-thirds and three-quarters of your daily protein needs, and half is enough for one meal. Chicken is also naturally quite low in saturated fat. It’s better to split your protein intake equally over three meals for the most efficient repair and renewal of tissues.

95g CAN JOHN WEST SARDINES IN TOMATO SAUCE 16.1g protein

THIS will provide about a third of your daily protein, plus around half your recommended dose of omega-3 fatty acids, which are important for heart and brain health. The sardines also contain a sixth of your daily salt per can — but this is outweighed by the benefits.

3 HANDFULS (75g) ROASTED PEANUTS 18.5g protein

PEANUTS are the highest protein nut (though, technically a legume). A 75g serving (three handfuls) supplies more than a third of your daily amount, plus 6g fibre and all your daily biotin, a vitamin needed for healthy hair and skin. But they’re high in calories — 30g (150 calories) is a healthier limit.

400g CAN NAPOLINA CANNED CHICK PEAS 17.8g protein

CHICKPEAS, like other pulses, are a good source of protein, with 17.8g in this amount; they will also supply 7.2g fibre, nearly a quarter of your daily needs, plus iron and magnesium for energy. Whizz chickpeas with olive oil for a dip, or add to salads or stews.

56g (2 THIN SLICES) OF ROAST BEEF 18g protein

ONLY a little meat provides a lot of protein — two small slices, 56g, of roast top-side beef have a third of your daily amount. Typically, you’d eat 150g of beef for a Sunday roast, i.e. 48g of protein, almost your day’s intake. But it’s high in saturated fat, so don’t overdo the animal protein.

2 BOILED EGGS 16.6g protein

TWO large boiled eggs have a third of your protein, an ideal start. And egg protein may be particularly good — a 2012 study by Louisiana State University found it was filling for longer than cereal with the same protein, calories, carbs and fat. Eggs have lots of vitamins and minerals, too.