Protein made simple: fuel your body and support the planet

You’ve probably seen videos on Instagram or TikTok about how to get your daily protein. But why exactly do we need it? How much do we need? And which protein-rich foods are best for you and the planet?

This article will help you to understand:

• What protein is, and why it matters for your body
• The different ways we can get it – from animal, plants, and other sources
• How to choose a mix of proteins that you enjoy, while protecting the planet

Why is protein important for our body?

When you hear the word “protein”, you might think of fitness, muscles and meat. You’re not wrong. But there’s far more to the story.

Protein is an essential nutrient. In other words, you cannot survive without it. It plays a crucial role in building and maintaining your body’s structure. Your muscles, bones, skin, hair, and even your blood all contain protein. It also supports vital processes like digesting food, fighting off illness, and keeping hormones balanced. Without protein, your body wouldn’t be able to grow, heal, or function properly.

At the most basic level, protein is made up of amino acids. Think of them as the building blocks of protein. Most cells in your body contain a range of amino acids, and some of them can be created by your body itself.  But there are nine amino acids our bodies need that we can only get through food – they are known as the essential amino acids. So, when it comes to protein, you really are what you eat!¹

How much protein do you really need?

For most adults, the recommended minimum amount of protein is 0.83 grams per kilogram of body weight per day.² That means:

• A person weighing 60kg needs around 50g of protein a day
• Someone weighing 75kg would need about 62g a day

Bear in mind, your needs may increase with age, during pregnancy or breastfeeding, if you're highly active, or have certain medical conditions. In those cases, it is best to discuss with your doctor.

Protein-rich foods: animal, plant and alternative sources

Protein is found in many foods, and not just the ones you might expect. You might be familiar with meat and fish sources, but there’s also a world of plant-based and alternative options out there, which give you all the nutrition you need.

Animal-based proteins

Animal products like meat, fish, eggs, and dairy are well-known sources of protein. 

Positives of animal products:

• They contain all nine essential amino acids
• A good source of important nutrients like iron, vitamin B12, and zinc
• Oily fish – like salmon, mackerel, sardine – contain healthy fats known as omega-3s

That said, producing these foods can have a higher environmental impact than plant-based proteins, particularly in the case of beef and lamb, which require considerable amounts of land, water, and feed to raise.³ Unsustainable fishing practices have also come under the spotlight in recent years.⁴

Plant-based proteins

Plants offer a broad variety of protein-rich foods. Beans, lentils, chickpeas, nuts and seeds are just a few examples. 

Positives of plant-based proteins:

• Naturally low in unhealthy (saturated) fats
• Often come with added benefits like fibre, vitamins and minerals
• Tend to have a lower environmental footprint than animal products

But it’s important to know that individual plant-based proteins can be lower in one or more essential amino acids. So eating a variety of these foods is important - you can even pair them up to help reach that magic number nine (see the pairings below).

Pairings of plant-based proteins that provide all nine essential amino acids:⁵

• Black beans + rice
• Hummus + wholegrain bread
• Lentils + rice
• Oatmeal (porridge) + hemp seeds
• Quinoa + black beans
• Buckwheat + hemp seeds
• Peas + sorghum
• Rice + chickpeas

Did you know? Tofu and quinoa are vegan protein sources that contain all nine essential amino acids.

Alternative proteins and supplements

New and lesser-known protein sources are becoming more accessible – and in many parts of the world, they’ve been eaten for a long time. Here are three examples:

1. Mycoprotein: A fungus-based protein found in products like Quorn, mycoprotein, is already widely used and made through fermentation. It creates flavours and textures that mimic traditional meat products like burgers, sausages and steaks. It’s rich in protein and has a relatively low environmental impact.⁶
2. Insects: While it might seem strange in some parts of Europe, insects are a traditional food in many cultures. In fact, the European Union has approved the use of mealworm flour in products like bread and pasta.⁷
3. Microalgae (from seaweed): Foods from edible seaweeds are packed with vitamins and minerals. They also support heart and gut health. Common algae-based foods include spirulina, nori (used in sushi), and chlorella, which are widely used in smoothies, snacks, and health supplements.

A quick word on protein shakes… Life can be busy. Some days, you have just five minutes for lunch between meetings. Grabbing a protein shake – often made from soy, whey, or pea flours – can be a convenient option to top up protein levels. But they are not a replacement for a balanced diet.

Clearing up common protein myths

Because of their link with sport and lifestyle, there’s a lot of noise about protein online. It’s no surprise if you’re left confused about how much we need and where best to get it. Here are three common myths, cleared up with the facts.

Myth 1: You can’t get sufficient protein through a plant-based diet.

While meat and dairy are familiar protein sources, they’re far from the only ones. Foods like beans, lentils, tofu, chickpeas, nuts, and grains like oats and quinoa all contain protein. With a varied plant-based diet, it’s entirely possible to meet your protein needs.

Even highly active people and athletes can thrive on a plant-based diet. What matters most is eating a range of foods that provide enough total energy, and cover the different amino acids your body needs for recovery and growth.

What about a strict vegan diet? A well-planned vegan diet can provide all the nutrients your body needs. You just need to make sure you are also getting sufficient amounts of micronutrients such as calcium, iron, and vitamin B12 – important for a range of functions, including bone and blood health, and your immune system.

Myth 2: The more protein, the better.

Protein plays a vital role in our health, but eating more than you need doesn’t lead to better outcomes. While certain groups – like pregnant people, older adults, or athletes – may need more than the standard recommendations, most people can meet their needs through a balanced diet. 

It’s important to think about what else is in your food alongside the protein. For instance, regularly eating lots of meat products high in saturated fat – like fried sausages, bacon and burgers – might lead to a higher risk of heart disease and colon cancer.

Read more on this topic in Food for Health: How Diet Can Prevent Disease

Myth 3: Red meat is always an unhealthy protein source.

Red meat can be confusing, especially when it comes to health and sustainability. While it’s true that beef and lamb often have a higher environmental impact compared to other protein sources, they can still be nutrient-rich options when eaten in moderation. Lean cuts of beef, lamb, or goat can play a role in a healthy, protein-rich diet.

The key is limiting processed meats, which can include ham, salami, sausages and canned meats. These have been altered through salting, curing, or chemical additives. Overconsumption can affect digestion and lead to longer-term health risks.

Protein that’s good for you and the planet

Sorry to disappoint but there’s no single answer for everyone. But that’s a good thing because your food should always reflect your personal situation. The protein that ends up on your plate should meet your taste and nutritional needs. It should fit with your lifestyle and values, taking into account culture, budget, and convenience.

Whether you get your protein from animal products, plant-based foods, or a mix of both, the key is making choices that keep your body nourished.

Don’t forget that protein is just one part of a healthy and balanced diet. It’s important to combine proteins with foods rich in fibres and healthy fats. Why just have a chicken breast, when you can combine it with delicious sweet potato wedges and avocado mash?

Discover why fibre matters here.

Protein variety is the spice of life

Thinking about the planet as well as yourself doesn’t mean less tasty food. It often means adding more colour, flavour and textures to your plate. Including plant-based proteins, like beans, lentils, chickpeas, tofu, or nuts, is one way to reduce the environmental impact of your diet. And look out for burgers made from meat substitutes created from fungi or seaweed. If you’re feeling extra adventurous, seek out pasta and bread made from insects!

If you’re looking for some simple rules to follow, then aim for variety. Meat and fish can be part of a healthy diet, but you don’t need to eat them every day. And when you do, make sure to eat plenty of colourful veggies too. Even small steps can help shift things in a better direction. Above all, have fun while experimenting and enjoy what you eat.

Fancy a FoodUnfolded challenge? Try swapping one meat item in your meals this week for a couple of plant-based proteins – like beans, chickpeas, lentils, nuts, or seeds. You might discover something delicious while protecting the planet.