Are You Eating Enough Protein? (And How to Actually Hit Your Target)

Written by: En Min Saw, Accredited Practising Dietitian 

It feels like protein is everywhere these days.

From supermarket shelves to social media, everyone's talking about high-protein products and hitting their protein goals. But once you look past the hype, it leaves a pretty reasonable question:

How much protein do you actually need each day?

The good news is, you probably don't need to count every gram or buy every single high-protein product out there to get enough. For most people, it's simply about including a good source of protein at each meal and snack.

Whether you're trying to stay energised throughout the day, keep hunger at bay, or support an active lifestyle, protein is one nutrient that's well worth paying attention to.

So... why is protein such a big deal?

Think of protein as one of your body's building blocks.

It helps repair and maintain muscles, keeps your bones strong, supports your immune system and even helps produce hormones and enzymes that keep your body running smoothly.

One of the biggest benefits is that protein helps keep you feel more satisfied and fuller for longer. If you've ever eaten a carb-heavy lunch only to be rummaging through the snack drawer by 3 pm, chances are your meal was missing enough protein.

Adding more protein to your meals can help keep your energy steady, make your lunch more satisfying and support your health long after you've finished eating.

So, how much protein do you actually need?

Everyone is different! 

Your protein needs depend on things like your age, body weight, health conditions, and how active you are.

As a general guide:

• Most adults need around 0.8-1.2 grams of protein per kilogram of body weight each day.

• If you're regularly exercising, playing sport or simply living an active lifestyle, aiming for around 1.2-1.5 grams per kilogram is a practical target that can help support muscle recovery and maintenance.

Let's put that into perspective.

Meet Stacey.

Stacey weighs 60kg and enjoys a few gym sessions each week, walks her dog every morning and likes getting outdoors on weekends.

A good protein target for her would be:

60kg × 1.5g = around 90g of protein per day.

Now, 90 grams might sound like a lot...

But once you spread it across the day, it's actually much easier than you think.

Here's what that could look like

Instead of trying to squeeze all your protein into dinner, aim to spread it across your meals.

Breakfast (around 20g)

An egg sandwich made with two eggs, wholegrain bread, Greek yoghurt and a little Kewpie light mayonnaise, served with a piece of fresh fruit. 

A simple, protein-rich breakfast that's satisfying, balanced and easy to prepare for busy mornings.

Lunch (around 30g)

Lunch is a great opportunity to get a decent hit of protein, especially if you're busy and need to continue with a productive day of work. 

My pick is the Soul Origin Falafel Salad, with a poached chicken add-on (Extra Extra Protein) to get a nutritious balance of whole grains, legumes, protein & fibre! 

“Extra Extra Protein” - It's a simple addition that can help you get closer to your daily protein target while making your meal even more satisfying. If you're someone who often finds themselves hungry an hour after lunch, this little upgrade could make a surprisingly big difference.

Afternoon snack (around 10–15g)

A yoghurt pouch, some cheese with crackers, roasted edamame or one of Soul Origin's Protein Balls are all easy ways to top up your protein without overthinking it. 

Dinner (around 25–30g)

A Korean bibimbap bowl with lean beef, chicken or tofu, served over rice with a variety of colourful vegetables, a fried egg and a spoonful of gochujang.

A balanced, protein-rich meal that's full of flavour and an easy way to enjoy plenty of vegetables at dinner for a happy gut.

Do you need to buy everything ‘high protein’? 

Not necessarily. 

While high-protein products can be convenient, many foods marketed as “high protein” are simply clever marketing strategies and may not always be worth the extra cost.

My dietitian opinion: focus on building your diet around naturally protein-rich whole foods first. Foods like chicken, eggs, yoghurt, seafood, beans, tofu, dairy and lean meats provide high-quality protein alongside important nutrients like vitamins, minerals and fibre.

That said, some high-protein products can be genuinely useful and worth including. My top picks are high-protein yoghurts, high-protein milks, protein powders and certain protein bars, especially when you need a quick and convenient option to help boost your intake.

Think of these products as a boost to your day, not a replacement for real, nourishing foods. A balanced diet built around whole food protein sources will always be the foundation.

The takeaway

Protein doesn’t have to be complicated.

You don’t need to obsess over every gram or make every meal “high protein”. Instead, focus on including a quality protein source at each meal and spreading your intake across the day.

For many active adults aiming for around 80–90g of protein per day, a simple approach is to aim for 20–30g at each meal, plus a protein-rich snack.

When you’re short on time, small upgrades, like choosing a protein-packed salad or wrap from Soul Origin, can help you stay fuller for longer and support your daily goals.

But remember, protein is only one part of the bigger picture. Optimal health comes from balance: a plate filled with quality protein, complex carbohydrates, fibre-rich foods, healthy fats and a variety of essential nutrients.

Protein matters, but so does the whole plate.