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High Protein
A practical, verified guide to the best high-protein foods for weight loss, from lean meat and fish to dairy, pulses and soya, ranked by protein per calorie with realistic per-serving figures.
By Tony Dalton
Total daily protein matters most, but spreading it across 3-4 meals of roughly 20-40g may give a modest edge. We debunk the anabolic window, weigh up casein before bed, and explain why timing matters most on a small appetite.
Can you meet your protein needs on a vegetarian or vegan diet? Yes, with a little planning. Protein quality explained simply, plus the best higher-protein plant foods with verified UK and USDA figures.
How much protein per kg do you actually need? Evidence-based targets by bodyweight for general health, muscle, weight loss and older age.