Protein is an important part of a balanced diet. It helps build and repair the body and keeps you feeling satisfied after meals. There are many sources of protein, each with its own qualities.

Meat, poultry and fish

These are rich sources of protein and other nutrients like iron and vitamin B12. Choosing a variety, and including some fish, is a balanced approach.

Eggs

Eggs are an affordable, versatile source of high-quality protein.

Dairy

Milk, yoghurt and cheese provide protein along with calcium. If dairy doesn’t suit you, there are other options.

Soy

Tofu, tempeh, edamame and soy milk are plant proteins that contain all the essential amino acids.

Beans, lentils and peas

These are affordable, fibre-rich plant proteins. Combining them with grains over the day helps provide a full range of amino acids.

Nuts and seeds

Hemp seeds, chia, almonds and peanuts provide protein along with healthy fats.

Protein powders

Whey, pea, rice and hemp powders are convenient for some people, but most people can get enough protein from food. Food is the kinder place to start. If you use a powder, keep any supplement within the dose on the label.

No single best choice

There’s no one perfect protein. A mix of sources you enjoy and can afford works well for most people.

If you already follow a special eating plan, keep to it and let these ideas fit around it.

How little is enough

This week, try one protein source you don’t usually eat, like lentils, tofu or a new kind of fish.

For more, read 5 things you should know before you adopt a healthy diet.

For more kind, simple ideas for everyday meals, you’ll find a gentle food guide on the Guides page.