Most people know protein matters, the hard part is actually hitting your target each day. This guide covers how much you need, the easiest ways to reach it (including a 100g-a-day example), how to build a high-protein breakfast, and the signs you might be falling short.
A quick note on supplements: a good protein powder is a convenient way to top up when whole foods fall short, not a replacement for a balanced diet. Look for a clean formula without artificial sweeteners or fillers.
How much protein do I need?
As a general guide, most healthy adults need around 0.8–1.2 g of protein per kilogram of body weight per day, with higher intakes (up to ~1.6–2.0 g/kg) for those who train regularly or are older. For many adults that lands somewhere between 60 g and 120 g a day. Your exact needs depend on body size, activity and health an Accredited Practising Dietitian can personalise it.
How much protein should I have a day?
Protein needs are based on your body weight and activity level. Select your weight range below for a general daily estimate. Figures use the Australian Nutrient Reference Values (0.84–1.2 g/kg for most healthy adults).
Select your weight range above
The higher end of each range applies if you train regularly, do strength or endurance work, or are over 65. A serve of protein is roughly 20 g.
General information only, based on the Australian Nutrient Reference Values (NHMRC). Not personal dietary advice. Individual needs vary with health, pregnancy, kidney function and training goals, check with your GP or an Accredited Practising Dietitian.
How do I get 100g of protein a day?
100g is easier than it sounds when you anchor each meal around a protein source. A simple day might look like:
Breakfast: Greek yoghurt with berries + a scoop of protein (~35 g)
Lunch: chicken or tofu with salad and grains (~35 g)
Dinner: salmon or lentils with vegetables (~25 g)
Snack: a boiled egg or a protein water (~7–20 g)
We have a large library of high protein recipes.
The principle: build every meal around protein first, then add vegetables, grains and fats. A scoop of protein powder in a smoothie is the simplest way to close a gap on a busy day.
What foods are highest in protein?
Here's roughly how much protein common foods provide, so you can mix and match to your target:
|
Food |
Serving |
Protein (approx.) |
|
Chicken breast |
150 g |
~35 g |
|
Greek yoghurt |
200 g |
~18 g |
|
Eggs |
2 large |
~13 g |
|
Whey or pea protein |
1 scoop (30 g) |
~20–26 g |
|
Salmon |
150 g |
~30 g |
|
Tofu (firm) |
150 g |
~17 g |
|
Lentils (cooked) |
1 cup |
~18 g |
|
Cottage cheese |
150 g |
~17 g |
Figures are approximate and vary by brand and cut. Use them as a guide, not exact values.
How can I get 40g of protein at breakfast?
A high-protein breakfast usually combines two or three sources.
For example: 200 g Greek yoghurt (~18 g) + a scoop of Healthy Chef protein (~20 g) + a scattering of nuts (~5 g) reaches around 40 g. Eggs on wholegrain toast with cottage cheese is another easy combination.
Front-loading protein at breakfast helps with fullness through the morning and makes hitting your daily target far easier than trying to catch up at dinner.
Is 2 eggs a day enough protein?
Two eggs give about 13 g of protein a good start, but on their own not enough for a full day or even a complete high-protein breakfast. Pair them with other sources (yoghurt, wholegrains, or a protein shake) to build a meal that keeps you full.
What are the signs you might need more protein?
Everyone's needs differ, but general signs that some people notice when protein is consistently low include:
- Feeling hungry again soon after meals
- Struggling to build or maintain muscle despite training
- Slower recovery after exercise
- Weaker hair or nails
- Frequent cravings for quick-energy snacks
Read more on this in our guide signs you're not eating enough protein.
These are general wellbeing observations, not a diagnosis. If you're concerned about your nutrition or health, speak with your GP or an Accredited Practising Dietitian.
How do I get the most out of a protein supplement?
Use it to fill gaps, not replace meals: a scoop when a meal would otherwise be low in protein.
Time it around training if you exercise: protein after a workout supports recovery, though total daily intake matters most.
Choose a clean formula: no artificial sweeteners, fillers or added sugars. Become a label reader.
Blend for staying power: combine with fruit, yoghurt or milk so it works as a genuine snack or light meal.
The Healthy Chef range: Pure Native WPI (whey) and Organic Pea Protein (vegan) are complete proteins with ~20–26 g per serve, no fillers or artificial sweeteners. Protein Water is a lighter way to top up between meals.
High-protein recipe ideas:
Remember your body is a finely tuned machine that needs the right nutritional balance accompanied with adequate exercise and rest. Getting enough sleep and learning how to control stress also plays a major factor in your overall health and wellbeing.
