High-Protein Meals

Protein keeps you full, supports muscle, and has a higher thermic effect than fats or carbs. Aim for 25–40 g per meal, spread across 3–5 eating occasions.

Easy protein boosts

• Add 100–150 g chicken, fish, tofu, or Greek yogurt as a base.
• Pair grains + legumes for complete plant proteins.
• Use egg whites or cottage cheese to raise protein without extra fat.
• Check the running total in Procaaf before you finish the plate.

Quick high-protein plate

150 g salmon, 150 g cooked quinoa, 100 g chickpeas, 50 g feta, lemon and olive oil. Roughly 45 g protein and a balanced macro split.