Everyone knows protein is important. But knowing which foods are actually worth your time (and appetite) is a different story.
This isn’t just about chasing big numbers on a label. It’s about what fills you up, fits your lifestyle, and actually helps you stay on track with your goals — whether that’s building muscle, losing fat, or simply feeling satisfied after a meal.
At Relo, we don’t believe in wasting time (or calories) on foods that sound good on paper but leave you hungry an hour later. So here’s a practical, no-nonsense guide to the best high-protein foods to add to your diet — without the fluff.
Why Protein Matters (Beyond Just “Gains”)
Before we get to the list, let’s cover why protein is your best friend:
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Keeps you fuller for longer
Protein triggers satiety hormones (GLP-1, peptide YY) that help you stay satisfied and avoid mindless snacking. -
Protects muscle while losing fat
In a calorie deficit, protein ensures you lose fat — not valuable muscle mass. -
Boosts metabolism
Muscle is metabolically active. More muscle = higher daily calorie burn. -
Supports recovery & performance
Whether you’re lifting weights or just staying active, protein repairs muscle tissue and keeps you strong.
High-Protein Foods Worth Adding to Your Diet
Not all protein is created equal. Here are some proven staples that are high in protein, satisfying, and easy to work into your week.
1. Chicken Breast (~31g protein per 100g)
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Lean, versatile, and a meal prep classic.
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Grill it, bake it, stir-fry it — zero effort required.
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Great for hitting protein targets without loading up on fat.
2. Beef Mince (Lean) (~26g protein per 100g)
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Hearty, filling, and full of flavour.
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Ideal for chilli, bolognese, or tacos.
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Choose 5% fat mince for a leaner option.
3. Salmon (~25g protein per 100g)
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Rich in protein and healthy omega-3 fats.
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Perfect for variety: oven-baked, pan-fried, or in sushi bowls.
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Supports heart and brain health too.
4. Tuna (Canned) (~25g protein per 100g)
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Minimal prep, maximum protein.
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Ideal for sandwiches, salads, or quick protein snacks.
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Affordable and long shelf life.
5. Eggs (~6g protein per egg)
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Nutrient-dense, packed with vitamins.
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Versatile for any meal — scrambled, boiled, or in an omelette.
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Budget-friendly and accessible.
6. Greek Yoghurt (~10g protein per 100g)
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Higher protein than regular yoghurt.
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Excellent for breakfasts, snacks, or smoothies.
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Also a good source of probiotics for gut health.
7. Cottage Cheese (~11g protein per 100g)
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A forgotten gem.
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Great as a high-protein snack or savoury side.
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Low in fat and surprisingly filling.
8. Tofu (~10g protein per 100g)
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Top choice for plant-based eaters.
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Absorbs any flavour — ideal for stir-fries and curries.
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A complete protein when paired with grains.
9. Lentils (Cooked) (~9g protein per 100g)
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High in protein and fibre.
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Budget-friendly, great for soups, stews, or salads.
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Supports digestion and long-lasting energy.
10. Protein Powders (~20-30g protein per scoop)
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Easy way to increase protein intake.
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Great in shakes, oats, or baking.
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Convenient, but best used as a supplement — not a meal.
High-Protein Doesn’t Have to Mean High Effort
You might be wondering:
“How do I hit my protein goals when I’m busy?”
Meal prepping all of the above is great — in theory. But life gets in the way. That’s exactly why we created Relo.
Relo Ready-to-Eat Meals:
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30g+ protein per pouch
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No fridge, no freezer needed
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Ready in 2 minutes — no prep, no faff
Whether you’re working late, training hard, or heading off-grid for a weekend adventure, Relo makes it easy to stay on track. Real food. No nonsense.
Key Takeaways: Protein That Works for You
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Focus on protein-rich foods that are satisfying and realistic for your routine.
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Mix up your sources to keep meals interesting.
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Supplement with protein powders if needed, but whole food always comes first.
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For busy lifestyles, Relo meals are the ultimate shortcut.
Ready to Make Protein Simple?
Don’t overthink it.
Just eat well, train hard, and keep it simple.