12/06/2026
Protein doesn’t have to come from shakes, bars or complicated recipes. These five supermarket staples are some of our favourites M&S Food
■ Greek yoghurt
Around 20g of protein in a typical 200g serving. Great for breakfast, after exercise or as an afternoon snack. It is also an easy way to increase protein without much preparation.
■ Edamame beans
Around 11g of protein per 100g, plus a good source of fibre. Keep a bag in the freezer and add to stir fries, salads or lunch bowls.
■ Eggs
Around 6-7g of protein per egg. Two eggs provide approximately 13g of protein. Quick, affordable and packed with nutrients.
■ Houmous
Not the highest protein food on the list, but a useful addition to lunches and snacks. Pair with vegetables, crackers or add to wraps and sandwiches.
■ Chicken breast
Around 30g of protein per 100g cooked. An easy way to hit your protein target at lunch or dinner.
Why do we talk about protein so much?
Because it helps support muscle mass, strength, recovery, blood sugar balance and appetite. It also becomes increasingly important during perimenopause, menopause and when using weight loss injections, where maintaining muscle is a key part of protecting long-term health.
As a rough guide, most women need at least 1g of protein per kilogram of body weight per day. However, for healthy ageing, maintaining muscle, exercise, recovery, perimenopause, menopause or weight loss, requirements are often closer to 1.2-1.6g per kilogram per day.
For a woman weighing 70kg, that works out at approximately 85-110g of protein daily.
One of the easiest ways to achieve that is to aim for around 25-30g of protein at each meal, rather than trying to fit it all in at the end of the day.
