While it's well-known that protein is crucial for muscle growth, figuring out how to meet your protein needs can be daunting, particularly when starting a fitness journey.

Melissa Mitri, a nutritional expert at Welltech, the parent company of Muscle Booster, has offered her advice on how to increase your protein intake, avoid common pitfalls and make the most of high-protein foods you probably already have in your kitchen.

Why breakfast should be your most protein-packed meal of the day

Melissa explained: "While it's important to maintain a consistent intake of protein throughout the day, ideally including a lean source with every meal or snack, starting your morning with a protein-rich breakfast is especially beneficial. Consuming a high-protein meal early in the day can help boost energy levels, support muscle recovery, and keep you feeling fuller for longer, which in turn can reduce cravings and support weight loss.

"Depending on the time you have available to prepare, there's a wealth of viral protein-rich breakfast recipes online, including overnight oats, cottage cheese pancakes, and egg white muffins. Another option is non-fat Greek yoghurt - budget-friendly, and easily accessible, it provides around 10g of protein per 100g.1 It also contains probiotics that support gut health and digestion, making it a bowl of goodness that not only promotes muscle growth, but can also contribute to your overall wellbeing."

Protein-rich foods you likely already have at home

The online world is awash with protein products, recipes and opinions that can be daunting for beginners. However, many might not realise they already possess some of the most effective protein sources within their homes.

Melissa offers guidance on budget-friendly, easily accessible, and surprisingly protein-rich alternatives to traditional meats such as chicken, turkey, and beef.

Lentils

These little legumes pack a hefty protein punch—24g per 100g when dry—together with just 116 calories upon boiling. Perfect for being tossed into soups, stews, salads or even used as a meat alternative in veggie creations.

"Lentils are what's known as a complex carbohydrate, making them a nutritional powerhouse that provides steady, sustained energy. Their high fibre content supports digestive health and helps maintain stable blood sugar levels. Their iron content makes them especially valuable for those following plant-based diets, while their folate supports cell growth. Regular consumption of lentils has been linked to improved heart health and better weight management."

Black beans

With every 100g serving of cooked black beans delivering 7g of protein and 118 calories, these beans are versatile stars, working wonders in soups, burritos, salads, or mashed for veggie burgers.

"Black beans provide a powerful combination of protein and fibre that helps regulate blood sugar and promote satiety. Their high antioxidant content, particularly anthocyanins, helps fight inflammation and protect cellular health. Their iron content supports energy levels, while the high fibre helps maintain digestive health, and promotes beneficial gut bacteria growth."

Pumpkin seeds

Pumpkin seeds are a powerhouse of nutrition, offering a hefty 30g of protein per 100g, alongside 515 calories. They're perfect for snacking, jazzing up salads, or giving your breakfast bowl an extra punch.

"Pumpkin seeds are rich in zinc, making them crucial for immune function and protein synthesis. Their high magnesium content supports muscle and nerve function and their combination of protein and healthy fats provides sustained energy. These seeds also contain tryptophan, which may help improve sleep quality too."

Tofu

Tofu is not just for vegetarians; it's a protein-packed wonder with 13g of protein per 100g of firm tofu and only 144 calories. It's ideal for stir-fries, grilling, baking, or even scrambling as a nifty egg substitute.

"Tofu is a versatile protein source that absorbs flavours well while providing all the essential amino acids our bodies need. It's rich in iron and calcium, which is particularly important for those following plant-based diets. The isoflavones in tofu may help reduce inflammation and support bone health."

Tuna

For seafood lovers, Melissa suggests tuna as an excellent choice for a fish-based protein boost, with a solid 19g of protein per 100g serving.

With just 90 calories per can (when canned in water), tuna proves ideal for swift lunch salads, sarnies or as a high-protein nibble accompanied by wholegrain crackers. A nutrition expert extolled its virtues: "Tuna is rich in omega-3 fatty acids, supporting heart health and reducing inflammation in the body. Its high selenium content is a powerful antioxidant, protecting cells from damage. Its vitamin D content supports immune function and bone health. Being pre-cooked and ready-to-eat, it's one of the most convenient high-protein foods available."

Common mistakes people make when it comes to protein

Meanwhile, concerning common blunders regarding protein, Melissa cautioned: "A common mistake people make is not considering their individual needs when it comes to protein intake. Factors such as age, weight, gender, physical activity level, and overall health all influence how much protein the body actually requires. Not getting enough can lead to muscle loss and weakness, while consuming too much may result in excess fat storage and could put strain on the kidneys and liver.

"It's important to align your protein intake with your overall health and wellness goals. Incorporating natural sources of protein like yoghurt, seeds, and pulses not only supports muscle growth but also benefits gut health and digestion. While protein drinks, powders, bars, and fortified yoghurts can be a quick and convenient way to boost intake, particularly during the 30–60 minute window post-exercise when the body is primed for muscle recovery, they shouldn't replace whole food sources, which offer a broader spectrum of nutrients and long-term health benefits."