Protein was a hot topic last year – and continues to dominate wellness conversations in 2026. While protein is an essential nutrient, the sheer number of protein-packed products and conflicting advice online can quickly feel overwhelming, especially when you’re juggling busy weeknights and meal planning.
A simpler approach to protein in 2026
That’s why we’ve curated a list of the types of healthy proteins you should be including in your diet, and planned a 5-day low-effort dinner menu.
What foods contain proteins
It is important to note that any dietary changes should first be consulted with your GP or a registered dietician, especially if you or your family have any chronic conditions or family-related risks associated with the heart or kidneys.
Protein isn’t just meat.
Proteins can be animal-based or plant-based. A high-protein diet doesn’t automatically mean fatty meats or expensive supplements and shakes. For animal proteins, look for lean meats like ostrich, pork, chicken and lean beef portions; not to mention dairy products like eggs, Greek yoghurt and cottage cheese.
For plant proteins, look to whole foods. Many fibre-rich foods also contain great amounts of protein – both of which are super important for maintaining gut health, reducing inflammation and risks of heart disease and cancer. Consider incorporating more legumes (beans, chickpeas and lentils are great), nuts and seeds (like almonds and pumpkin seeds), berries, and whole grains (like quinoa, barley, and amaranth).
How much protein should you be consuming?
Obviously, each person’s dietary needs will vary, depending on their age, gender, weight, activity, and chronic or underlying conditions. However, adults should aim to consume 0.8 to 1.2 grams of protein per kilogram of weight. Consult with a GP or a registered dietician to help you figure out the best amounts for you and your family.
The whole point of eating a “high-protein” diet is for its benefits and ensuring that your body is eating balanced meals. Focus on both animal and plant-based protein sources, drink enough water, eat enough whole foods, and make sure that everything is balanced and within moderation.
High-protein, low-effort dinners
With balance and ease in mind, here are five high-protein, low-effort dinners perfect for busy weeknights:
