Protein is an important part of a balanced diet, helping the body build and repair muscles, support bones and maintain healthy cells. It can also help you feel fuller for longer, making protein-rich foods a useful addition to everyday meals.

You do not need expensive powders or complicated recipes to get more protein into your diet. Many everyday foods are naturally rich in protein and can easily be worked into breakfast, lunch or dinner.

Here are seven tasty options to add to your meals.

1. Eggs

Eggs are one of the easiest ways to add protein to your diet. They are versatile, affordable and can be enjoyed boiled, scrambled, poached or as an omelette. One large egg provides around 6g of protein and also contains nutrients including vitamin B12, selenium and choline.

Try adding boiled eggs to a salad, making an omelette with vegetables or enjoying scrambled eggs with wholegrain toast.

2. Greek yoghurt

Greek yoghurt is thicker and generally higher in protein than regular yoghurt, although the amount varies between products. It makes an easy breakfast or snack and works well with fruit, nuts and seeds.

Choose plain yoghurt where possible and add your own fruit for sweetness.

3. Chicken

Chicken is a convenient source of lean protein and can be used in everything from salads and wraps to curries and stir-fries. Skinless chicken breast is particularly high in protein, while other cuts can also form part of a balanced diet.

Instead of frying chicken, try grilling, roasting or cooking it in an air fryer.

4. Lentils

Plant-based eaters have plenty of protein-rich options, and lentils are one of them. They are also a good source of fibre and can be added to soups, stews, salads and curries.

A simple lentil curry served with vegetables and brown rice can make a filling, affordable meal.

5. Fish

Fish provides protein as well as important nutrients, and oily fish such as pilchards, sardines, salmon and mackerel also provide omega-3 fatty acids.

Keep a few tins of pilchards or tuna in the cupboard for quick lunches, or serve grilled fish with vegetables and sweet potato for dinner.

6. Cottage cheese

Cottage cheese is a versatile high-protein option that can be enjoyed savoury or sweet. Add it to toast with tomato and black pepper, serve it alongside fruit, or use it as a filling for an omelette.

Check the nutritional label when shopping, as protein and sodium levels can differ between brands.

7. Beans

Kidney beans, butter beans, black beans, baked beans and other varieties can help increase the protein content of your meals while also providing fibre.

Add them to salads, stews, soups or a bean-based chilli. They are also an affordable way to make meals more filling.

Eating more protein does not mean every meal needs to be centred around meat. The easiest approach is to include a source of protein alongside vegetables, whole grains, fruit and other nutrient-rich foods.

Rather than focusing on one “perfect” food, rotate different protein sources throughout the week. This gives you variety while making healthy eating more enjoyable and sustainable.

Related Story: 7 Simple Ways To Improve Your Gut Health, According To Research