High-Protein Foods.
Start with a clear protein source, then add carbs, fats, fruit and vegetables around it. The best choice is the one that fits your calories, budget, preferences and routine.
Animal protein staples.
Chicken breast, turkey, lean beef, tuna, white fish, salmon, prawns, eggs, Greek-style yogurt, skyr and cottage cheese are easy anchors for meals.
- Choose leaner cuts when you need more protein for fewer calories.
- Use fattier fish, eggs and meat when the extra fat fits the meal.
- Check labels because brands and cooking methods change the numbers.
Plant protein staples.
Tofu, tempeh, edamame, lentils, beans, chickpeas and higher-protein grains can all contribute meaningfully.
- Combine several plant foods across the day rather than expecting one food to do everything.
- Beans and lentils also bring useful carbohydrate and fibre.
- Soy foods are particularly convenient when you want a more protein-dense plant option.
Convenience options.
Protein powder, ready-cooked chicken, tinned fish, high-protein yogurt and cottage cheese can make targets easier on busy days.
- Convenience is useful if it helps consistency.
- Whole foods still matter for fibre, vitamins, minerals and meal satisfaction.
- Treat powders as a tool, not a requirement.
Keep building the plan.
Use the nutrition hub to find protein-food lists, meal ideas, meal prep and daily target guides.
Track the food. See the pattern.
SEQD combines nutrition tracking with the training context you are already logging.
General nutrition education only. Food values vary by brand, portion and preparation. If a medical condition affects your diet or protein intake, get individual advice from a qualified healthcare professional or dietitian.