Your ultimate guide to high protein food

"Protein is an essential macro nutrient that our body needs for energy, growth and repair," says M&S head of nutrition, Sophia Linn. "Protein is made up of building blocks called amino acids. Some essential amino acids cannot be made by the body, and therefore need to be consumed in food. Protein helps our muscles repair and recover after exercise. Choosing a meal rich in protein after exercising, like a beef stir-fry with plenty of veggies and noodles or a salmon and veg tray bake, aids recovery and can help reduce the risk of injury."

"Complete proteins are those which include all nine essential amino acids that the body cannot make itself," says Sophia. "These include foods such a meat, fish and poultry, as well as yogurt, cheese and eggs. Other plant-based sources of protein may not be complete proteins, which is why eating a variety is so important to gain all the building blocks we need – for example, eating rice with pulses or peas."

Look out for time-saving new additions to our High Protein range, like our Liquid Whole Egg – ideal for speedy omelettes and pancakes. Or try our High Protein Cod, Scallop and Prawn Linguine, with wholewheat pasta and sundried tomatoes, for a quick dinner that packs in 30g protein.

You may be wanting to increase your protein if you’re exercising heavily or not meeting the recommended amount for adults to consume. To boost your protein, try swapping out snacks like crisps or biscuits with high protein options, like our High Protein Peanut Butter Bars or High Protein Ball. When cooking meals, replace some of your usual ingredients with high protein options like our High Protein Spaghetti or High Protein Tortilla Wraps. Try some new meal ideas with our healthy recipes and look for dishes that feature proteins like meat, fish, eggs, or legumes.

Our Eat Well flower, which can be found on many products in our High Protein range, is a shortcut to making healthy, balanced choices during your weekly shop. The Eat Well guidelines have been developed in consultation with the British Nutrition Foundation, and it's our health seal of approval that you can trust. Any product that carries the Eat Well flower has a health benefit and supports a balanced diet. And the best bit? Because it’s from M&S, you can be sure any Eat Well product you choose will taste delicious too.