Protein, How much do you need?

In our bustling lives, it’s easy to overlook the fundamentals that underpin our well-being. One such fundamental is the humble yet mighty macronutrient – protein. In my live video, I delved into the importance of protein, not merely as a nutritional requirement but as a cornerstone for a holistic health approach. Here’s a gist for those who might have missed the video: (it’s also included at the end of the blog)

The Pivotal Role of Protein

I’ve often noticed a glaring deficiency in the protein intake when reviewing food diaries of my clients. This isn’t about building muscle alone; protein is instrumental in the creation and repair of tissues, cells, bones, and ligaments. It’s crucial for our skin, hair, brain health, energy generation, and immune system functionality. This macronutrient is indeed the building block of life.

Tailoring Your Protein Intake

The rule of thumb for protein intake is personalised. It’s tethered to your weight and the level of physical activity you engage in. A simple formula to understand your protein requirement is:

  • For basic survival: 0.8 grams of protein per kilo of body weight.
  • For the active souls: 1 gram per kilo.
  • For those on a muscle mass building journey: 1.2 to 1.5 grams per kilo.

And for the expecting mothers, the range is between 75 to 100 grams of protein daily.

Navigating the Protein Landscape

Achieving your daily protein goal is a collective effort across all meals. While a 100-gram portion of fish or meat provides around 20 to 24 grams of protein, plant-based proteins often come with a caveat. They are usually incomplete proteins, meaning they lack certain essential amino acids which are vital for our body. Hence, a diversified diet is key, especially for my vegetarian and vegan friends.

Here’s a quick glance at the protein content in some common foods:

  • Natural yogurt (200 grams): 10 grams of protein.
  • Two small eggs: 10 grams of protein.
  • Mixed nuts (25 grams): 4 grams of protein.
  • Quinoa (100 grams): 14 grams of protein.
  • Lentils (100 grams): 8 grams of protein.

Bridging the Protein Divide

One practical tip to augment your protein intake is by incorporating a protein smoothie in your day. A mix of pea or whey protein with some coconut water or almond milk, jazzed up with a handful of berries, can be both a delightful and nutritious addition to your diet.


Unpacking the protein puzzle is about nurturing a framework for comprehensive health. It’s about making informed dietary choices that resonate with your unique lifestyle and health goals. I hope this discussion acts as a catalyst for a deeper exploration into your nutritional landscape.

I’d love to hear your thoughts or any questions you might have. Feel free to drop comments on my YouTube channel or Facebook posts. Stay tuned for more discussions where we’ll continue to explore the fundamentals of a healthy life.

Thank you for your time, and here’s to making strides towards a healthier you!

You can watch the live video here

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Again, thanks for reading. 

Keep your eye out for more articles and Peyton Principles in the media.


Gut Health Nutritionist Caroline Peyton Principles
Caroline is a Professional Nutritionist, Naturopath based in Wiltshire.

A little more about me…

Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

I also develop and deliver well-being in the workplace workshops.

Helping people live happier, healthier more active lives.

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Caroline Peyton

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