When appetite is reduced, protein density matters. These examples show how much protein you actually get per normal serving—not idealised portions.
Animal-based protein sources
| Food | Typical Serve | Protein |
|---|---|---|
| Eggs | 2 x large | ~12–14 g |
| Chicken Breast (cooked) | 100 g | ~30–31 g |
| Lean Beef | 100 g | ~26–28 g |
| Lean Lamb | 100 g | ~25 g |
| Salmon | 100 g | ~22 g |
| Tuna (canned, drained) | 95 g | ~20–22 g |
| White Fish | 100 g | ~20 g |
Dairy & Dairy-style options
| Food | Typical Serve | Protein |
|---|---|---|
| Greek Yoghurt (high protein) | 170 g | ~15–18 g |
| Cottage cheese | 0.5 cup | ~14–15 g |
| Milk | 250 mL | ~8–9 g |
| Cheese (hard) | 40 g | ~10 g |
Plant-based protein sources
| Food | Typical Serve | Protein |
|---|---|---|
| Tofu | 100 g | ~12–15 g |
| Lentils (cooked) | 0.5 cup | ~9 g |
| Chickpeas (cooked) | 0.5 cup | ~7–8 g |
| Edamame | 0.5 cup | ~11 g |
| Quinoa (cooked) | 1 cup | ~8 g |
(Plant proteins are nutritious but usually need larger volumes or combinations to reach higher protein targets.)
But how cool is Edamame – really packs a punch!
Convenient & low-volume options (useful on GLP-1s)
| Food | Typical Serve | Protein |
|---|---|---|
| Protein shake | 1 scoop | ~20–30 g |
| Protein Yoghurt | 1 pouch | ~10–15 g |
| Protein Bar | 1 bar | ~15–20 g |
| High-Protein Soup | 1 bowl | ~15–20 g |
What does ~30 g of protein look like?
- 100 g chicken or turkey
- 150 g salmon
- 1 protein shake
- 2 eggs + cottage cheese on the side
For people with small appetites or on GLP 1 medication, this often needs to be built intentionally, not left to hunger cues.
Practical takeaway
- Aim for 25–35 g protein per meal
- Prioritise protein first, especially if appetite is low
- Try drinking protein water throughout the morning to add another around 22 g of protein just by hydrating!
- Choose protein-dense foods when portions are small
- Consistency matters more than perfection
