Why Protein Deserves a Top Spot in Your Diet

Hi, I’m Toni – a qualified nutritionist and the face behind Eat Like Toni. Today, I’m diving into a macronutrient that doesn’t always get the hype it deserves (unless you’re a bodybuilder) – protein. Whether you're already aware of its benefits or just getting curious, this guide will help you understand why daily protein intake matters for everyone – not just gym-goers.

So, What Is Protein and Why Should You Care?

Protein is one of the three essential macronutrients your body needs, alongside carbohydrates and fats. It’s made up of amino acids – the building blocks of life – and supports your body in more ways than you might think.

Here’s what protein does for you:

• Builds and repairs muscle and tissues

• Supports your immune system (antibodies are proteins!)

• Helps produce hormones and enzymes

• Transports and stores nutrients

• Aids fluid balance and pH regulation

• Keeps you feeling full and satisfied

It’s even been shown to help with fat loss and body composition goals, thanks to its high satiation factor – meaning you’ll feel fuller for longer when meals include enough protein.

Amino Acids: The Magic Behind the Scenes

Proteins are made up of 20 amino acids. Nine of these are essential – meaning your body can’t produce them on its own, so you need to get them from food. The other 11 are non-essential, though 8 of those become “conditional” in times of illness or stress.

Foods that contain all nine essential amino acids are known as complete proteins. These are mostly animal-based, like:

• Red meat, chicken, turkey, pork

• Fish and seafood

• Eggs and dairy

But here’s some good news for plant-based eaters: some plant foods also offer complete protein, like quinoa, buckwheat, chia seeds, hemp, soy, pistachios, and spirulina.

Plant-Based? You Can Still Hit Your Protein Goals

If you're vegetarian or vegan, you can still create complete proteins by pairing complementary plant foods throughout the day. It’s as simple as mixing legumes, grains, nuts, and seeds.

You don’t need to stress about combining them in every single meal – just aim for a wide variety throughout the day.

Here are 3 tasty examples:

1. Sourdough toast with green pea and avocado smash, topped with pumpkin seeds, microgreens, lemon juice, and Himalayan salt.

2. Wholewheat wrap filled with spinach, roasted capsicum, beetroot, and tahini hummus – served fresh or toasted.

3. Buddha bowl with brown rice, chickpeas, sweet potato, raw carrot, cabbage, sauerkraut, sesame seeds, and a drizzle of peanut sauce.

Feel free to mix it up with veggies you love – adding colour and crunch can boost both the nutrition and enjoyment factor.

Final Thoughts

Whether you’re chasing strength gains, fat loss, better immunity, or just more energy, protein is a non-negotiable. It’s one of the best things you can prioritise in your daily eating habits – no matter your goals or dietary preferences.

Ready to make sure your meals are ticking the protein box? I can help. Reach out for a personalised plan, or explore my flexible meal guides to get started.