Protein without the shakes

Protein powder is fine. But if you only hit your numbers when you remember a shake, you will not hit them very often.

The five

• Eggs
• Greek yoghurt
• Chicken thighs
• Tinned tuna or mackerel
• Cottage cheese, which I know is grim, but it works

They go on the family shopping list every week. They are cheap, the kids eat most of them, and none of them need cooking skills.

The trick is spreading it out. Thirty grams at breakfast and lunch does more than a massive steak at nine at night.