Protein gets talked about constantly, but rarely explained simply. If you've ever wondered what protein actually is, what it does, and why everyone bangs on about it, this guide breaks it down clearly — no jargon required.

What Is Protein?

Protein is one of the three macronutrients (alongside carbs and fat). It's made up of amino acids — often called the building blocks of the body. There are 20 amino acids, nine of which are "essential," meaning your body can't make them, so you must get them from food.

What Protein Does in Your Body

Protein is involved in almost everything:

• Builds and repairs muscle and other tissue
• Supports your immune system — many immune components are proteins
• Makes enzymes and hormones that run your body's processes
• Keeps you full — it's the most satiating macronutrient
• Preserves muscle during weight loss and ageing

Complete vs Incomplete Protein

• Complete proteins contain all nine essential amino acids — mostly animal sources (meat, fish, eggs, dairy) plus soy and quinoa
• Incomplete proteins are low in one or more — most plant sources, easily balanced by eating a variety

How Much Protein Do You Need?

It depends on your goals:

• General health: around 0.8–1.0g per kg of bodyweight
• Active / fat loss / muscle gain: 1.6–2.2g per kg

A simple practical target: 30g+ of protein per meal.

Why Protein Is Hard to Get Enough Of

Here's the catch — hitting a higher protein target consistently takes planning. Many people fall short, especially at breakfast and lunch. This is exactly why protein-focused meals exist: every MealPrep.nz meal delivers 30g+ protein (40g+ in the Large range), so understanding protein translates into actually eating enough of it, effortlessly.

Frequently Asked Questions

Get Enough Protein the Easy Way

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General information only, not personalised dietary advice.