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How to hit your protein target


First things first, I know you think your protein target is too high but I promise you it's not.

I need you to trust the Life Plan and nail your protein goal. You aren't going to grasp this overnight but please don't moan on and give up straight away.

Why do I need to hit my protein goal?

Hitting your protein is vital for results. Protein keeps you fuller for longer which will help you with your hunger levels. It also has a higher TEF value than carbs and fats; meaning our body burns more calories when processing protein.

Protein is great for maximising muscle retention. When you're in a calorie deficit, our body wastes muscle to fuel itself, so we want to stop this as much as possible.

You are going to struggle at first, as you aren't used to hitting a protein goal. Once you get into the swing of things, it'll soon become a habit to hit your protein everyday.

How can I hit my protein goal?

Firstly, let's talk about lean protein sources. This is what you need to be focusing on. They are a great way to get to your goal whilst not consuming too many calories.

Here's just a few brief examples:

  • Skinless chicken and turkey breast - great as a snack or within a meal
  • Lean beef
  • White fish
  • Prawns
  • Low fat/fat free cottage cheese
  • Low fat Greek yoghurt
  • Skimmed milk
  • Beans, peas and lentils
  • Egg whites

I've listed a few of my go-to protein choices below for you to go out and buy:

  • Chicken Breast fillets (24g protein per 100g)
  • Heck Chicken Burgers (22g protein per 100g)
  • Taste and Glory vegan sausages (10g protein per 100g)
  • Ashfields 2% Fat Turkey Mince (31g protein per 100g)

  • The Fishmonger King Prawns (16g protein per 100g)
  • Mowi Smoked Salmon (24.6g protein per 100g)
  • Princes Tinned Tuna (23.5g protein per 100g)
  • Specially Selected 2 Cod Loin (14.9g protein per 100g)

  • Red Lentils (7.5g protein per 100g)
  • Black Beans in water (7.1g protein per 100g)
  • Natures Pick Baby Spinach (2.6g protein per 100g)
  • Natures Pick Sweet Potatoes (1.6g protein per 100g)

  • 0% Fat Greek Yoghurt (7.3g protein per 100g)
  • Greek Feta Cheese (16.2g protein per 100g)
  • Eat Lean Cheese (37g protein per 100g)

But how can you incorporate the above examples into a bigger meal or snack?

Let's take a look:

  • You can side your meat with veggies and potatoes.

  • For Greek yoghurt, try adding some seeds and fruit to also benefit your fibre goal.

  • Lentils, beans and peas can be added to soups, stir fry's or even chilli's.

  • Cottage cheese goes great with potatoes or salads.


Now, whilst lean protein sources are useful, you don't have to avoid the less lean sources such as:

  • Eggs
  • Chicken leg/thigh
  • Cheese
  • Tofu
  • Salmon and mackerel
  • Nuts and seeds

'But Richie, I'm vegan...'

Don't worry, it might be a little tougher but there are plenty of vegan options you can opt for:

  • Soy & Soya milk
  • Nuts
  • Dark green veg
  • Tofu
  • Peas
  • Beans
  • Seeds
  • Wholemeal pasta
  • Lentils
  • Oats

Can I use protein powder and bars?

To put it simply - yes you can.

However, you should always aim to hit your protein via real food first. Protein powders come in handy when you feel as though you are falling short.

Real foods contain additional nutrients that are great for your body, keeping you fuller for longer. Therefore, we only suggest protein powders, bars or supplements as a final simple solution.

If you are looking for a good protein powder, then I must say our Just Fkn Protein is a great choice. We have Chocolate, Banana, Vanilla, Strawberry and Vegan Millionaire Shortbread.


  • Hitting your protein isn't as difficult as you think.
  • Protein helps keep you fuller for longer which decreases the changes of a seshy feast.
  • Experiment with different food and find out what works for you - give it time.
  • You can absolutely hit you protein as a vegan, despite having fewer options.
  • Prioritise real food first - only then use protein powders/bars as your standby solution.

All you need to do now is get to the shop and start tracking. I hope these tips have helped you in some way and you can start nailing your protein.

Remember, we're running a special offer on our protein, waving 5% off. Use code: "GAINZ" at checkout.