Emily English shares her effortless, whole-food-based approach to hitting 100g of protein daily.

Forget oversized protein shakes and synthetic bars. According to nutritionist Emily English, reaching 100 grams of protein a day doesn’t require powdered supplements or a bodybuilder’s appetite. Instead, it’s about weaving whole, satisfying sources of protein into your meals, ensuring balanced energy, mood, and a stronger body, without overthinking it.

Speaking to Vogue, English laid out her daily routine. From savoury breakfasts to collagen-infused nightcaps, her meals focus on flavour, colour, and nourishment, not restriction.

Morning Rituals

English begins her day with a collagen matcha—her personal spin on the collagen coffee popularised by Jennifer Aniston. It’s a gentle wake-up ritual that offers a skin-supporting protein boost.

Breakfast is a serious protein moment. “A savoury start keeps me fuller for longer and stabilises my blood sugar,” she explains. Soft scrambled eggs with added egg whites are her go-to. Two whole eggs provide about 12g of protein, but tossing in a few extra whites nudges the total towards 20g. She piles the eggs onto toasted sourdough, frozen for longer life and higher resistant starch—great for gut health. A dollop of cottage cheese, plus a topping of chopped tomatoes, avocado, and red onion, pushes the breakfast to around 30g of protein.

Lunchtime: The One-Bowl Wonder

When midday hunger hits, English opts for a quick, flavour-packed one-bowl salad. Her favourite? A Greek-inspired mix with 120g of roasted chicken breast (30g of protein), chickpeas, and feta. She blends high-protein Greek yogurt with lemon, honey, mustard, garlic, and herbs for a creamy, satisfying dressing.

“It’s balanced without effort—protein from the chicken, chickpeas, feta, and yoghurt; fibre and fat from the veg and dressing. I often hit 35g of protein here without even trying.” On rotation are tuna and shrimp for variety, but the foundation stays the same: whole ingredients and bold flavour.

Afternoon Snacking, Reimagined

English isn’t a fan of the typical protein bar. “They’re overly sweet, oddly textured, and never truly satisfying.” Instead, she turns to savoury snacks like trail mix made from whole nuts—packed with healthy fats and modest protein that sustains energy naturally.

Dinner: Big Flavour, Balanced Plate

Dinner is where she really leans into taste. Her current obsession? Thai prawn meatballs with a peanut and yoghurt sauce. “Prawns cook quickly, are high in lean protein, and are brilliant with lemongrass, garlic, and ginger.”

She plates them alongside a crisp cucumber and carrot salad, peas or edamame, and a generous drizzle of the protein-rich peanut dressing. Sometimes she adds rice or noodles, depending on the day’s energy needs. “It’s fresh, light, and packed with texture. With prawns, yoghurt, and edamame, I easily hit another 35g of protein.”

Evening Wind-Down

To finish her day, English savours a mug of Holy Cacao—a collagen-rich hot chocolate made with organic whole milk. “It satisfies my sweet craving and gives me a final gentle protein top-up before bed,” she says. Depending on how she prepares it, it adds around 8g of protein and helps regulate her blood sugar through the night, improving her sleep.

Across the day, she hits her 100g target effortlessly—not through powders or gimmicks, but by building real, nutrient-rich meals. Her secret? “Simplicity, consistency, and food that excites me.”