Eating more protein starts with knowing which foods actually deliver it. The good news is New Zealand has fantastic access to high-quality, protein-rich whole foods. Here's a practical list of the best, with rough protein amounts to help you build meals that hit your targets.
Animal Proteins (Complete Proteins)
These contain all essential amino acids, which is why they're so effective for muscle and recovery:
- Chicken breast — around 31g protein per 100g, lean and versatile
- Lean beef — roughly 26g per 100g, plus iron and B12
- Pork — around 27g per 100g for lean cuts
- Fish (snapper, tarakihi) — about 20–24g per 100g
- Salmon — around 20g per 100g, plus omega-3s
- Eggs — about 6g per egg, one of the best-value proteins
- Greek yoghurt — around 9–10g per 100g
- Cottage cheese — roughly 11g per 100g
Plant Proteins
Great options, though most are "incomplete" and benefit from variety:
- Tofu — around 8g per 100g
- Lentils — roughly 9g per 100g cooked
- Chickpeas — about 9g per 100g cooked
- Edamame — around 11g per 100g
- Quinoa — about 4g per 100g cooked (and a complete protein)
Convenient Protein Top-Ups
- Whey or casein protein powder — around 20–25g per scoop
- High-protein ready meals — 30g+ per serve with no prep
How to Build a High-Protein Plate
A simple formula: a palm-sized (or larger) serve of a complete protein at every meal, plus protein-containing sides like dairy or legumes. Aim for 30g+ per meal and you'll comfortably hit most daily targets.
The Shortcut
Knowing the foods is one thing — cooking them into balanced, protein-dense meals every day is another. Every MealPrep.nz meal is built around quality whole-food proteins and delivers 30g+ protein (40g+ in the Large range), so you get the best high-protein foods without any of the prep.
Frequently Asked Questions
What's the highest-protein food?
By percentage, lean chicken breast and certain fish are among the highest, at roughly 25–31g per 100g.
Are plant proteins as good as animal proteins?
They can be, but most plant sources are incomplete — eating a variety covers the full amino acid profile.
Do I need supplements?
No. Whole foods are ideal; powder is just a convenient top-up if you're short.
What proteins do your meals use?
Real whole-food proteins — chicken, beef and more — prepared fresh by our chef.
Skip the Prep, Keep the Protein
Get the best high-protein foods cooked into ready-to-eat meals. Build your plan today.
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Questions? Email us or call 07 572 5700.
Protein values are approximate and vary by cut and brand. General information only.
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