🥩 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.

Ropho – Health, Movement & Feeling Alive Again

We aren’t designed to sit still all day, although modern life makes it very easy to do exactly that (and boy! did I do that for a while). 

As we get older, moving more isn’t about six-packs or marathons.
It’s about independence, confidence, and the ability to enjoy life fully.

Here are 10 gentle reasons to get your body moving more, starting today:

---

1. Mobility = Freedom

Being able to get up, bend, carry shopping, travel, play with grandkids, movement keeps us independent.

2. Boosts Energy

Strangely, doing more gives you more.
Even a 20–30 minute walk increases stamina over time.

3. Protects Heart Health

Light cardio supports circulation, lowers blood pressure and reduces risk of heart issues.

4. Strength Maintains Muscle

After 50, muscle loss speeds up, unless we challenge it.
Resistance training is your best friend here.

5. Improves Mood

Movement releases endorphins, nature’s antidepressants.
Walk in daylight and get a double benefit.

6. Better Sleep

Gentle exercise helps you fall asleep faster and sleep deeper.

7. Weight Control (without dieting misery)

Small movement consistently beats intense workouts occasionally.

8. Supports Joint Health

Staying active keeps joints lubricated, reduces stiffness and pain.

9. Confidence in Your Body

Feeling stronger affects how you stand, walk, think, posture is power.

10. Quality of Life

Movement isn’t just exercise, it’s life.
More energy means more experiences.

You don’t need a gym.
You just need to start.

Walk, Stretch, Lift light weights, Garden, Dance

Movement is movement.

What Is Cholesterol, and What Can We Do About It?