Getting your daily protein intake isn't as hard — or expensive — as you might think

When it comes to protein, most of us don't need anywhere near as much as we consume.

If you're eating a diverse diet rich in protein-packed plants and the occasional serve of healthy meat or fish, you'll be getting all the protein your body needs to maintain health and even bulk up.

While it might be tempting in today's Insta age, it's best to avoid taking nutrition advice from your friends (unless your friend is a dietician), a gym program trying to sell you meals, or a bodybuilding website/blog that may well be full of false claims and advertising.

So, if you're looking to protein-pack your days (and separate fact from fiction), ditch the sugar-filled protein bars and balls, and follow this advice instead.

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What is protein and why do we need it?

Protein is a macronutrient and is crucial for healthy growth and ageing well.

There are more than 10,000 types of proteins in our bodies, each made from combinations of smaller building blocks called amino acids.

Many of these amino acids can be made by our bodies, but a small group — essential amino acids — must be sourced from our diets.

When we think of protein, we often think of building muscle, but protein is also essential to healthy bones, skin, hair and virtually every other body part.

How much protein do we really need?

A healthy adult generally needs about 0.8 grams of protein per day per kilogram of bodyweight.

If you're a 70-kilogram man or woman, you should be aiming for around 50-60 grams of protein a day.

So instead of obsessing about grams, I would recommend focusing on eating a diverse range of protein-rich veg, nuts, seeds and legumes.

The Australian Dietary Guidelines recommends 1-3 serves of foods from the "Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans group" each day, depending on age.

Not all sources of protein are equal

When looking for a good source of protein, it's also important to think about the "packaging" that comes with the protein source you consume.

Protein bars and balls are often packed with sugar, preservatives or even salt.

Large portions of red meat might contain a generous amount of protein, but also high amounts of saturated fat, which increases your heart risks. (Red meat is also linked to bowel cancer.)

On the flipside, white fish has both protein and healthy fats like omega-3 and omega-6, while nuts and seeds are packed with healthy fats, micronutrients and protein all in one!

Canned tuna is another great example of this. Sustainable tuna in spring water or

One reason fats tend to be controversial is because some fats are better for us than others. So which types of fats are best? And what kind of olive oil should we be buying?

are good options for boosting your protein intake (and a larger can contains your entire protein intake for the day), but flavoured tuna often comes with all sorts of added ingredients and flavourings. It also contains less tuna for your dollar.

While we often overlook veg and legumes as great sources of protein, these generally contain little or no unhealthy fats, are high in fibre (great for our gut), and as they're whole foods there's no place to hide unwanted, added salt, fats and sugars.

How to upgrade your protein

Now you know what foods are higher in protein, and you're thinking about the "package" around your protein, have one more concept in mind: upgrading.

Buying better quality and paying a little more (when you can) is a helpful tip to ensure you get the best for your body.

Buying better quality eggs, fish and meat will not only mean a tastier meal and a better life for those animals, but it also often sees less saturated fat and fresher foods in your fridge. So buying better quality lean meat is going to be a better choice than sausages, and slower-cooking cuts are often just as cheap as fat-filled snags.

Can you get enough protein without eating loads of meat?

Absolutely, yes.

It's a good idea to chat with a registered dietician if you're planning to turn vegan long-term (particularly for young women who experience heavy periods or who might be thinking about starting a family in the coming years), but in general it is totally possible to have a balanced, healthy diet from plant sources.

Make friends with legumes and pulses

One tip I would give anyone wanting to protein-pack their days is to master legumes and pulses.

Soaking and cooking your own beans, chickpeas and peas will save you loads of money and also see you adding healthy protein to your curries, pastas and salads.

They cost very little in their dry form, and by soaking them during the day while you're at work or school, you'll be able to have them cooked and in your bowl in 20-30 minutes once you get home.

Cooking a large batch and freezing multiple portions is also a great idea for the busy week ahead.

To sum up protein…

If you want more information or some assistance on planning your protein intake as part of a healthy diet, make an appointment to see a registered dietician.

Even seeing them once will ensure you have the right information for your body.

Dr Sandro Demaio is a doctor, researcher and presenter of ABC series Ask The Doctor with a passion for disease prevention, nutrition and global health. He also loves to cook and recently published a cookbook.

Editor's note: This story has been updated for accuracy and to provide additional information from the Australian Dietary Guidelines.