Eating a high protein diet: benefits, risks and how to start

From fitness influencers to postpartum mums and women approaching or going through menopause, everyone (on almost every social media platform) seems to be singing the praises of a high-protein diet, promising benefits from building muscle and losing weight to stronger bones and healthier hair.

But is it all hype, or is there real science behind these claims? “Protein is definitely having its moment right now,” says Carla Pozner, Osteopath and Wellness Expert. “It’s everywhere from snack bars to ‘high protein’ cereal. As a clinician and a mum of two, I’d say it’s easy to get swept up in the trend, but the principle is simple: protein helps repair, restore and keep you going. The packaging is flashy, but the basics haven’t changed.” 

In this guide, we cut through the noise to give you the facts, explore the potential downsides, and show how a high-protein diet can fit into a busy lifestyle.

In this guide you’ll find

• What is a high-protein diet?

• Benefits of a high-protein diet

• What Mumsnet users say

• How much protein do you actually need each day?

• What does a slightly higher protein intake look like?

• Animal vs plant-based proteins

• Risks of a high-protein diet

• Weight loss injections

• Best high-protein foods for everyday meals

• Best high-protein snacks

• High-protein diet tips

What is a high-protein diet?

A high-protein diet typically means consuming more protein than the average daily recommendation. While the NHS doesn't specifically recommend a ‘high-protein diet’, it does highlight the importance of protein in our diet. There’s no doubt about it - protein is essential for muscle maintenance, healing and overall physical wellbeing.

At different stages of life, or depending on your lifestyle, you might need a bit more protein than the usual daily recommendation of 0.75g of protein per kilo of body weight per day. For example, during pregnancy and breastfeeding, protein plays a key role in supporting your baby’s growth and helping your body produce milk throughout breastfeeding. The NHS advises incorporating plenty of protein-rich foods such as beans, pulses, fish, eggs, meat, poultry and nuts into your daily diet.

Similarly, regular workouts, from strength training to running or cycling, can bump up your protein needs as it helps your muscles repair and recover properly. For example, The Royal Berkshire NHS Trust points out that if you do strength training or other resistance exercises, you might need a little extra protein to help build and maintain muscle.

Even though protein has been a staple in nutrition advice for decades, it’s definitely having a moment right now. Here’s why:

• Marketing and product buzz: Everywhere you look, there are high-protein snacks, yoghurts and ready meals. Brands are shouting about protein content and it’s hard to ignore. A UK survey of food products shows that protein claims are popping up all over the place, from breakfast cereals to desserts.

• Influencers and celebrities are driving it: Social media stars and famous faces are all over the “protein = health and fitness” message. If everyone in your feed is singing its praises, it’s no surprise it’s trending.

• People want healthier options: Lots of us are consciously looking for ways to eat a bit better, and protein is front of mind. A 2025 survey for Ocado Retail found that nearly half of UK adults (43–49%) increased their protein intake in the past year, with a noticeable spike in demand for high-protein foods like cottage cheese, Greek yogurt and chicken.

Related: Weight loss injections, a complete guide

Benefits of a high-protein diet

Adding more protein to your meals can do wonders - not just for your muscles, but for your energy, appetite and even your brain.

“Protein-rich diets offer lots of health benefits beyond trying to build muscle,” shares Dr Daniel Atkinson, Clinical Lead at Treated.com. “As well as muscle growth, protein is needed to repair your muscles, but it can also improve your bone density. 

“Adding more protein to your diet can also increase feelings of satiety, which means if you’re trying to lose weight, you’ll feel less inclined to snack between meals. Protein is also needed to maintain your energy levels, and helps wounds heal.”

Pozner agrees: "I always encourage women in clinic to think about protein not in a 'gym-bro' way, but as survival and recovery fuel. It helps with energy, mood, strength, and healing. 

“Looking back, I can see how much steadier my own energy would have been if I'd been more intentional with protein during pregnancy and postnatal recovery."

Here’s why you should consider adding more protein to your diet: 

1.  More energy to keep you going

Protein helps your body repair and build tissues, keeping your muscles strong and your energy levels steady. Unlike sugary snacks that cause a quick energy spike and crash, protein provides longer-lasting fuel for busy days, school runs, or workouts.

2. Feeling fuller for longer

Protein is more satiating than carbohydrates or fat (although you need these too), which means it can help curb those mid-morning or mid-afternoon cravings. This can make it easier to manage snacking and avoid overeating, especially when life is hectic.

"Feeling fuller for longer can be life-changing for busy mums who don't have time to snack every hour," notes Pozner. "Patients often tell me once they've added more protein, those 3pm sugar crashes are less intense."

Protein supplements may help boost your intake alongside a healthy, balanced diet

3. Keeping muscles strong

Whether you’re doing yoga, running or lifting weights, protein supports muscle maintenance and repair. This is particularly important as we age, since muscle naturally starts to decline from our 40s onwards.

4. Supporting brain function

Protein provides amino acids that are essential for producing neurotransmitters - the chemicals that help your brain communicate. This can help with focus, memory and overall cognitive function, which is especially handy when juggling work, family and life admin.

What Mumsnet users say

“I use a chocolate protein powder that I mix into yoghurt and add some nuts and a bit of almond butter, I refrigerate it overnight so it doesn't have the funny taste. There are also protein mousses you can buy in Aldi and Morrisons that actually taste quite nice and allegedly have 20g protein. They are huge so I generally just have half and store the rest in the fridge for the following day.” rookiemere

“I’m training hard to continue to build muscle pre-menopause while using MJ, so aiming for >100g a day. It’s working - I’m down 9.5kg in 8 weeks but much stronger and slimmer and the scales say body fat is down several percent and muscles are commensurately up. I feel better than I have my whole adult life, despite being still 20kg from a healthy BMI. But yeah, it’s grilled chicken and veg all the way. Plus protein bars, shakes, Huel black powder. Low fat quark. Seeds, crispbread made of seeds. Nuts. A packet of silken tofu with soy sauce. Bean casserole. Sashimi. Miso soup. Boiled eggs. Hummus. Chicken soup.” shrinkingthiswinter

“If protein powders are too pricey how about focusing on cheap high protein foods. Cottage cheese, tuna, chicken and Greek yoghurt are all cheap and healthy. I eat a lot of them to get my protein up without spending too much. Lentil and beans too though the protein isn’t complete.” Alltheyellowbirds

“I love My Protein, some of the clear protein drinks are really nice - especially in this heat! Current favourites are Raspberry lemonade or Orange and Mango. Grape is disgusting 🤣 20g of protein and 37 cals. I'm also in love with their Banana milkshake powder.” TheBuffetInspector

Related: What is Ozempic?

How much protein do you actually need each day?

Protein is one of those topics that sparks plenty of debate, especially online. Many health and fitness influencers claim you need far more than the average person eats to build muscle or look toned. 

But what do the health professionals say? And how much protein do you really need day to day, depending on your age and lifestyle?

• General adult guidelines: The NHS recommends that most adults aim for around 0.75–1g of protein per kilogram of body weight per day. So, someone weighing 70kg (11 stone) would need roughly 50 to 70g of protein daily.

• Older adults: As we age, our bodies become less efficient at using protein to maintain muscle, so higher intake can help prevent sarcopenia (muscle wasting). According to the NHS, older adults may benefit from 1–1.2g per kg of body weight per day.

• Special circumstances: NHS research shows that people recovering from illness, surgery, or conditions like cancer may need even more protein, sometimes up to double the standard amount, to support healing and recovery. If you’re in the throes of a chronic illness or recovering from it, it’s a good idea to see a registered dietitian for guidance on how much protein you’ll need.

• Active lifestyles: Fitness enthusiasts, postpartum mums rebuilding strength, or women going through menopause may also benefit from slightly higher protein intake to support muscle maintenance, recovery after exercise, and overall energy.

Do speak to your GP if you’re still unsure about how much protein you need. “From my experience, the standard recommendations weren’t enough for me when I was pregnant and breastfeeding without meat in my diet,” shares Pozner. "That's why I flag to women in similar situations that they may need to be more intentional - using eggs, beans, tofu, nuts, or even tracking protein for a short while to avoid depletion. 

“In clinic, I've seen women feel stronger and more resilient just by nudging protein intake up a bit, especially in peri- and post-menopause." 

Related: What is Mounjaro? Uses, how it works and side effects

What does a slightly higher protein intake look like?

According to the British Dietetic Association:

• Active adults / fitness enthusiasts: 1.2 to 1.6g protein per kg of body weight per day

• Strength training / postpartum recovery / menopause: up to 1.6 to 2g protein per kg per day

• Example for a 70kg woman: roughly 85 to 140g protein daily, depending on activity level

• Great protein sources: Eggs, dairy, lean meat, fish, beans, lentils, tofu, nuts and seeds

Sticking to a balanced diet is important

Increasing protein usually means adjusting other parts of your diet. If you add protein, it might replace some carbohydrates or fats in your diet unless you increase total calories. Supplements like protein powders can help meet targets, but as the British Dietetic Association maintains, whole foods like eggs, fish, beans, dairy and nuts provide additional nutrients you can’t get from powders alone.

Break the fast right

One strategy Pozner strongly urges women (especially over 35) to try: prioritise a substantial protein dose first thing in the morning. Many functional nutritionists recommend around 30g of high-quality protein at breakfast to help stabilise blood sugar, support muscle protein synthesis, and reduce cravings later in the day.

"For those leaning plant-based or vegetarian (as I was during both my pregnancies), hitting that target can take intention - beans with tofu, Greek yoghurt, a lentil scramble, or protein-fortified oats are all valid routes," she explains.

"In my clinical experience, women who consistently 'break the fast' with protein tend to maintain steadier energy, fewer sugar crashes, and better compliance with their overall nutrition plan."

Adding the right foods to your daily meals is an easy way to boost your intake

What’s the difference between animal and plant-based proteins?

When it comes to protein, not all sources are the same. Most fall into one of two categories: animal-based or plant-based, and knowing the difference can help you make the best choices for your health and lifestyle.

Animal-based proteins

Animal proteins are considered complete proteins because they contain all nine essential amino acids that the human body cannot produce on its own. These include meat, poultry, fish, eggs and dairy products. They are also highly digestible and provide other essential nutrients like vitamin B12, iron and omega-3 fatty acids.

When it comes to choosing the right animal proteins:

• Quality matters: Prioritise lean cuts of meat and fish to reduce saturated fat intake.

• Moderation is key: Limit the amount of red and processed meats you and your family eat as excessive intake has been linked to health risks like cancer.

• Source wisely: Where possible, choose organic or hormone-free animal products.

Plant-based proteins

Plant proteins are often labelled as ‘incomplete’ because they may lack one or more of the essential amino acids. However, many plant-based foods can provide all the essential amino acids when consumed in a varied diet. 

Examples of plant-based complete proteins include quinoa, soy products (like tofu and tempeh) and buckwheat. Combining different plant-based foods throughout the day can ensure you get all the essential amino acids.

“This is where I slipped up - I assumed a vegetarian diet would naturally cover my needs, but without consciously combining foods and making sure I got enough variety, I wasn't hitting complete proteins," reflects Pozner. "It's a lesson I now share with patients: plant-based diets can absolutely work, but you do need to be intentional, especially at times of higher demand like pregnancy or recovery."

Benefits of plant-based proteins:

• Nutrient-rich: Plant proteins like lentils, chickpeas, nuts and tofu often come with added fibre, vitamins, and antioxidants.

• Health benefits: Diets rich in plant proteins are associated with a lower risk of chronic diseases. 

• Environmental impact: Plant-based proteins generally have a lower environmental footprint compared to animal proteins.

Risks of a high-protein diet

As discussed, protein is essential for keeping our muscles, energy levels and overall health in check - but like anything, too much can sometimes be an issue. Here’s what to know:

Kidney strain - should you worry?

For most of us, a higher-protein diet doesn’t damage healthy kidneys. In fact, a review from McMaster University looked at over two dozen studies and found no evidence that protein harms kidney function in healthy adults. That said, if you already have kidney problems, some studies suggest that extra protein can put added strain, so it’s important to check with your doctor or dietitian.

Watch your protein sources

“There aren’t usually risks involved when trying to eat a high-protein diet,” explains Dr Daniel, “but women, parents or anyone generally trying to eat this way should be mindful of their protein sources. Red meat or processed meats, for example, might be full of calories because they can be high in saturated fat. This could potentially raise your cholesterol and impact your heart health.”

Balancing protein with everything else

“You should aim to eat a balanced diet, including your protein sources”, shares Dr Daniel. “So include nuts, seeds, fish and legumes so you’re getting a mix of essential nutrients. But while trying to eat more protein, remember to not neglect healthy fats and carbs, as they’re also needed to maintain your energy levels.”

"The real message is balance," adds Pozner. "Protein matters, but so does variety - fibre, healthy fats, fruit and veg. It's about creating a well-rounded plate rather than obsessing over massive protein targets."

Some simple ways to keep things balanced:

• Mix it up: Include both animal-based (lean meats, fish, eggs) and plant-based proteins (beans, lentils, tofu).

• Don’t forget the extras: Fill your plate with fruits, vegetables, wholegrains and healthy fats.

• Portion wisely: Make sure meals are balanced and you’re not overdoing protein.

The NHS’s Eatwell Guide is a handy reminder to include a variety of foods from all the groups to meet your nutritional needs.

High protein diets and weight loss injections

Weight-loss injections like Wegovy (semaglutide) and Mounjaro (tirzepatide) are becoming more widely available in the UK. They work by reducing appetite and helping people eat less, but one downside is that you don’t just lose fat – you can lose muscle too. That matters, because muscle keeps your metabolism healthy, supports strength and helps with long-term weight maintenance.

This is where a higher-protein diet can help. Protein is essential for preserving lean muscle during weight loss and research shows that people on weight-loss injections or medications who don’t get enough protein are more likely to lose muscle mass. Making sure you have protein at each meal – from foods like lean meat, fish, eggs, beans, lentils or dairy – can improve the quality of weight lost, keeping more muscle while still shedding fat. Pairing this with some strength-based exercise is even better.

There are some things to watch out for. Because these medicines suppress appetite, many people find themselves eating less overall, which can mean unintentionally eating too little protein.

"This is such an important point," notes Pozner. "I've seen women on weight-loss injections struggle to get enough protein because their appetite drops so much. I often encourage small, protein-rich meals or snacks to protect muscle - it makes recovery, energy and long-term health much easier. Pairing with strength work helps too."

Pozner adds: "The key is not using these treatments for vanity or comparison, but for genuine health reasons where the benefits outweigh the risks."

In short: if you’re using weight-loss injections, paying attention to protein is important. Aiming for some protein at every meal, alongside a balanced diet and resistance exercise, can help you protect your muscles and bones, support your metabolism and feel stronger as the weight comes off.

Upping your protein while on weight loss medication is a good idea

What are the best high protein foods for everyday meals?

Getting protein into everyday meals doesn’t have to be complicated. Here are some family-friendly protein sources recommended by the British Dietetic Association that work well at breakfast, lunch, or dinner:

Animal-based proteins:

• Eggs: Packed with protein and essential nutrients, perfect boiled, scrambled or in omelettes.

• Greek yoghurt and cottage cheese: Creamy, high in protein and great for breakfasts or snacks. Stick to plain Greek yoghurt without flavourings.

• Chicken and turkey (lean cuts): Versatile and high-quality protein for stir-fries, sandwiches or roasts.

• Fish (salmon, cod, tuna): Complete protein plus omega-3s for heart and brain health.

• Lean red meat (beef, lamb): Good source of protein and iron; enjoy in moderation.

Plant-based proteins:

• Lentils and beans (kidney, black, chickpeas): Affordable, protein-rich and perfect for soups, stews or salads.

• Tofu and tempeh (a fermented soy product): Complete plant proteins; great for stir-fries or curries. You’ll find tempeh in most plant-based sections on the supermarket shelf.

• Quinoa: A complete plant protein and high in fibre; works well as a salad base or side.

• Nuts and seeds (almonds, pumpkin seeds, chia): Protein-packed snacks or toppings for breakfast and salads.

• Edamame and peas: Kid-friendly, high in protein, easy to steam or add to meals.

"If I could go back, I'd keep it simpler in those early years," reflects Pozner. "Greek yoghurt, eggs, beans and lentils every day would have been easy, affordable protein sources to build around. It doesn't have to be complicated."

Related: What happens when you stop taking weight loss drugs?

High protein snacks and meal ideas the whole family will eat

If you’re juggling work, school runs and after-school activities, high-protein snacks and simple meals can be lifesavers. Here are some easy, family-friendly ideas:

Quick snacks:

• Cheese sticks or cubes

• Greek yoghurt with fruit

• Hummus with carrot sticks or wholegrain crackers

• Hard-boiled eggs

• Nut butter on apple slices

Simple meal ideas:

• Chicken or lentil stir-fry with veggies

• Chicken korma with quinoa 

• Omelette with leftover vegetables

• Tuna pasta bake with peas

• Bean chili with rice or wholewheat wraps

"As a mum, I know meals have to work for everyone," adds Pozner. "In my house, boiled eggs or Greek yoghurt get eaten by adults and kids alike - easy protein without overthinking it."

Tip: Preparing snacks or doubling dinner portions can save time and ensure the family gets enough protein throughout the day.

High protein diet tips: easy ways to get more protein

“Adding more protein to your diet shouldn’t feel restrictive at all,” shares Dr Daniel. “If anything, you might be surprised about different sources of protein you haven’t tried. 

“Legumes and beans are very versatile - you can add chickpeas and butterbeans to salads for example, and there are lots of ways of cooking them you might not have tried, such as making your own hummus or home-made falafel. Swapping out your usual rice for grains like quinoa can also boost your protein intake, and will feel new rather than restricting how you eat.”

Here are practical strategies to boost your intake without adding extra stress:

• Breakfast idea: Add Greek yoghurt or a spoonful of nut butter to porridge or smoothies.

• Grab-and-go snacks: Keep boiled eggs, nuts, yoghurt, edamame or roasted chickpeas ready for busy mornings or after-school hunger.

• Double dinner portions: Cook extra chicken, lentils or beans and repurpose them in sandwiches, salads, wraps or even breakfast burritos the next day.

• Sneak protein into dishes: Stir lentils, beans, tofu or quinoa into soups, stews, pasta sauces, casseroles or even homemade burgers.

• Mix plant and animal proteins: Pairing beans with cheese or chicken with peas ensures a variety of nutrients and keeps meals interesting.

• Boost baked goods: Add protein powder or seeds to oats, pancakes, muffins or homemade granola bars.

• Protein-packed drinks: Try smoothies with milk, Greek yoghurt, silken tofu, protein powder or nut butters for an easy protein hit.

"These practical swaps are great," says Pozner. "I'd add that doubling up dinner portions is one of the best real-life tricks I've seen mums use. Leftovers become protein-packed lunches, which takes the pressure off the next day.

"And a reminder to be kind to yourself - you don't need to overhaul everything at once. I've seen patients feel a difference just by consistently adding protein to breakfast. Start small and build."

Whether you’re on a weight-loss journey or just want more energy for family life, focusing on a bit of extra protein is usually worth it – as long as it’s part of a balanced, realistic way of eating you can actually stick to.

Related: Ozempic vs Mounjaro vs Wegovy: what's best for weight loss?

Useful links for more information

• NHS guide to eating a balanced diet

• How to eat more protein - NHS Bristol

• Harvard Health’s guide to high-protein foods

About the experts

• Dr Daniel Atkinson is the Clinical Lead at Treated.com, an online healthcare service company.

• Carla Pozner, Osteopath and Wellness Expert, specialises in women’s health, prenatal and postnatal care and offers a holistic approach to supporting mothers and families through all stages of their wellness journey. Find her on Instagram or at The Portland Clinic. 

About the author

Tammy brings over 20 years of publishing expertise to health care content, with an Honours Degree in Journalism and Historical Studies. As former Health & Beauty Editor for Woman & Home magazine and Assistant Editor for Living and Loving parenting magazine, she has specialised in children's health and development throughout her career. 

Tammy has contributed to numerous lifestyle publications and collaborated with health professionals on book projects. Her writing combines professional knowledge with personal experience as a mother, making her uniquely qualified to address the health and wellness needs of parents.

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