Protein Meal Calculator

How this works

Enter how much protein you want in a single meal and choose a main protein source you have or feel like eating. The calculator works out roughly how much of that food gets you most of the way to your target, then suggests a smaller side (Greek yoghurt or cottage cheese) to close the gap — a combination similar to how the meal ideas on our protein meals pages are built.

This gives a genuinely useful starting combination, not an exact prescription — actual protein content varies by brand and exact serving size, as explained on each food's page in our protein foods guide.