A little bit of protein at each meal have numerous benefits, such as reducing the appetite and producing energy for the body. If you’re looking to put on weight, however, it can be very beneficial to make sure you are getting enough.

Excess protein will be converted into fat, indirectly, and stored in the same way carbohydrates are. However, protein contains nitrogen, which is an important chemical. This means that protein is more likely to be converted into carbohydrates then fat, which is much healthier.

1. Eggs …

Eggs contain 6g of protein per egg, and 0g of crabs. Start your day with egg on toast, or make a Spanish omelette and use several medium sized eggs.

2. Milk …

One pint of milk (568ml) contains 19g of protein, which is a huge amount! It also contains 24g of carbs. Try making pastry, or even scrambled eggs!

3. Low Fat Yoghurt …

150g of low fat yoghurt contains 8 grams of protein, and 10g of carbohydrates. Flavourless yoghurt can be added to Wheatabix for breakfast, eaten on its own or poured over fruit. You can even make your own!

4. Fish …

100g of cod fillet contains a massive 21g of protein, and 0g of carbohydrates. Any fish will do, from battered to fresh, so try and make at least one meal a week a fishy dish. Check out these cod fillet recipes.

5. Cheddar Cheese …

100g of cheddar contains 25g of protein, and can be easily included in your diet. Try cheese sandwiches, cheese on toast, or just eating cheese as a snack.

6. Roast Beef …

100g contains 28g of protein, which is a huge amount. Try roast beef dinners, or even beef sandwiches.

7. Roast Chicken …

100g contains 25g of protein, and chicken is easy to include in your diet. Have a big Sunday dinner and eat as much chicken as possible. Use any spare in sandwiches, or try making your own chicken nuggets, etc. There are hundreds of chicken recipes, give some of them a try!