Building a high-protein week from the Market

Most of us eat a light breakfast, a rushed lunch and then most of the day's protein at dinner. A common guideline is to aim for roughly 20–30g of protein at each meal instead. Many people find that spreading it out keeps them fuller between meals and makes evening snacking easier to skip.

You don't need a new meal plan to get there. You need a protein source you can grab at the moments you'd usually skip one.

Breakfast: don't start at zero

A pastry or a plain coffee gives you almost no protein. Swap in something with protein built in: a protein oatmeal, a yogurt bowl or a protein milk alongside your usual breakfast.

Lunch: make the easy option the high-protein one

Lunch is where good intentions usually lose to whatever is quickest. Keep a few frozen high-protein meals in the freezer. A Shawarma Tahini Wrap has around 39g of protein and is ready in minutes. Turn it into something bigger with our Shawarma Wrap Fattoush Bowl.

The afternoon gap

The hours between lunch and dinner are when most unplanned snacking happens. A bottle of Calo protein milk has around 20g of protein and fits in a bag. Protein bites are another option when you want something sweet.

Make it a habit, not a project

• Keep one grab-and-go protein option at home and one at work.
• Restock on the same day each week so you never run out mid-week.
• Check the protein per serving on the product page before you add something to your cart.

Small, boring swaps you repeat every week beat a perfect plan you never start.