🥩 Top 10 Protein-Rich Foods (in the UK) 

1. Chicken breast – Lean meat with very high protein (30–32 g per 100 g cooked), versatile in many dishes. British Nutrition Foundation 

2. Tuna (canned or fresh) – Excellent source of protein (25–27 g per 100 g) and low in fat.  

3. Salmon – – High in protein (21–25 g per 100 g) plus omega-3 fats.  

4. Lean Beef  – – Red meat offering (22–31 g protein per 100 g).  

5. Eggs – Whole eggs deliver, 12–14 g protein per 100 g (about 6–7 g per egg), great for breakfast or snacks. British Nutrition Foundation 

6. Greek yogurt  – Dairy rich in protein (Greek yogurt 7-10 g per 100 g ) and good for snacks.  

7. Cheddar or Parmesan cheese – Hard cheeses can contain 25–33 g+ protein per 100 g, though watch portion sizes due to fat.  

8. Tofu / Tempeh / Soy products – – Plant-based proteins with 12–20 g per 100 g depending on type — excellent vegan alternatives. 

9. Lentils & Chickpeas (pulses) – Cooked pulses provide ~7–9 g per 100 g and add fibre and nutrients. British Nutrition Foundation+1 

10. Nuts & Seeds (e.g., almonds, sunflower, pumpkin) – Around ~18–24 g protein per 100 g; great for snacks, but higher in calories. British Nutrition Foundation

🥗 Quick Tips 

• Mix animal and plant proteins for a balanced diet and to get a variety of nutrients. British Nutrition Foundation 

• If you’re vegetarian/vegan, focus on soy products, tempeh, tofu, pulses, seeds and nuts.  

• Dairy like Greek yogurt and cottage cheese are especially good snacks between meals.  

As always if you have certain health conditions, or are unsure what’s best for you, make sure you consult with your health professional or your nutritionist.

If you have any recipes for high protein meals I would love to give them a try, please share, complete with cooking instructions.

Thank you in anticipation.

As with all my lists this is not definitive, just my list, if you have a protein source you use, please share with us.