What is Protein?

There is a huge amount of noise about protein on social media, so we’ve decided to put together all the key pieces of information on protein in one article for you!

Author: Ciara Nolan (RNutr)

Ciara is our in-house nutritionist at FITT Meals & has a MSc Human Nutrition.

Protein is a macronutrient. This means it is needed in large amounts.

It is needed by our bodies for growth and repair of muscles and tissues. It is also responsible for the production of hormones and enzymes. Each gram of protein has 4 calories.

Hitting your daily protein intake is very easy, yet it is something that people always seem to obsess over. The majority of people are consuming their recommended daily intake every day. Protein can be found in both animal and plant foods such as meat, poultry, diary foods, eggs, nuts and seeds and beans.

Protein is made from Amino Acids.

Our bodies can make some amino acids on its own (these are called non-essential amino acids), but other amino acids can only be found in foods (These are called “essential amino acids”).

We can categorize proteins into “complete” and “incomplete” proteins depending on this.


Complete proteins are foods that contain all essential amino acids that our bodies need. Examples of complete proteins are red meat, poultry, eggs, and dairy products.

Incomplete proteins are foods that do not contain all essential amino acids that bodies need. Examples of incomplete proteins are beans, legumes and peas.

Our meals are high in protein.

How much protein do I need?

The amount of protein we need varies. This depends on factors such as age, gender, activity level, etc.

The general range is from 0.8g per KG of body weight to 2g per KG of body weight. This amount changes per person depending on their lifestyle & health factors.  It is best to try and include protein in each meal, i.e breakfast, lunch and dinner.

Including snacks with protein can also be beneficial. It can help keep you fuller for longer. 

How much protein is in each FITT Meals dish?

Let’s have a look at the protein content of some of our FITT Meals dishes.

The below information is based off of our LEAN portions.

  • Beef Chipotle Salad – 63g
  • Veg Bean Chilli – 29g
  • Chicken Nasi Goreng – 59g
  • Poached Salmon Poke Bowl – 49g
  • Halloumi Super Salad – 32g

– Check out our latest menus here –

About the Author

Ciara Nolan (RNutr)

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