It is important to eat protein with every meal, and ideally every snack as well.

The benefits of protein include: improved recovery, decreased body fat, decreased cravings, improved satiety, increased bone density, increased lean body mass, enhanced immunity, improved workout performance, and more regular blood-sugar levels.

To figure out protein intake per day, take your GOAL body weight in kgs and multiply it by 1.5, and then by 2 to get your range of protein intake in grams per day.

For example: A male whose goal weight is 80kgs, would want to eat 120-160 grams of protein per day. This would equate to about 35 grams of protein per meal plus snack or post workout meal or shake.

Here's a list of my favorite protein sources you can include in your diet to hit your targets:

  • Chicken
  • Eggs
  • Tuna
  • Salmon
  • Kangaroo
  • Greek Yogurt
  • Pork
  • Beef
  • Tofu