Fit Fusion

1.  Chicken Breast Your standard 130g chicken breast contains 34g of the muscle macro, making it 'an excellent, complete source of protein,' says Dom Haigh, nutritionist at Hero. ''Complete' means it contains all nine essential amino acids that are vital for optimal physiological function and must be provided to your body from food.' 2. Peanut Butter Each 30g spoonful of peanut butter provides around 8g protein, 172 calories and 6g carbs. Spoon yours into celery boats – an entire stalk racks up just 1.2g carbs – or chop up some carrots for a marginally higher-carb snack. If you can stomach the flavour clash, slathering Marmite on top will boost levels of the growth hormone IGF-1, fuelling extra muscle gain. 3.  Greek Yogurt Tangy and filling, Greek yogurt contains twice the protein of regular yoghurt, at around 10g per 100g portion. 'Yoghurt is also a good source of calcium, which is important for healthy bones and muscle contraction – including that of the...

1. Cottage Cheese Protein accounts for more than 70 per cent of the calories in cottage cheese, with 11g in every 100g serving – along with just 3.4g carbs. It's particularly high in casein, a slow-digesting dairy protein, which makes it the perfect bedtime snack. In fact, eating 30g around 30 minutes before you nod off has a positive effect on muscle quality and metabolism, research from Florida State University found. 2.  Tempeh Tricky to say but easy to cook, tempeh is made from fermented soybeans. It's a complete protein, and a rich source of minerals like iron, manganese, phosphorus, magnesium and calcium, says Haigh. 'As well as being nutrient-dense, tempeh provides you with probiotics, which protect your gut health,' he adds. 'Due to the importance of the gut-brain axis, harbouring a healthy gut helps protect mental health.' 3. Tinned Fish No time to meal prep? Grab a pouch of tuna, salmon, trout, sardines or mackerel from the nearest supermarket to bolst...

1.  Lentils Part of the legume family, lentils provide 12g of plant-based protein in every 50g serve – although they're low in the amino acids methionine and cysteine, making their protein incomplete. 'Combining them with other beans, legumes and grains in a meal allows them to become a complete source of protein,' says Haigh. As well as being a rich source of B vitamins, magnesium, zinc, and potassium, lentils are high in fibre, 'which contributes to optimal digestion, better gut health and decreased risk of colon cancer,' he says. 2. Energy Balls They're a bit 'wellness', but don't underestimate the no-bake energy ball as a protein-rich snack. Whizz up almond butter, high quality protein powder, coconut flour, vanilla extract and almond milk in a blender, roll the mix into balls and stick them in the fridge. If you squint they look like cookie dough. 3. Tofu Still think it's super weird? If it helps, tofu is made by curdling fresh soya milk, p...

1. Peas Peas are a super underrated source of plant based protein. They carry 5g of protein per 100g and only contain 81 calories. Peas are also a good source of dietary fibre making them a brilliant choice to have alongside your meals. There is strong evidence that those who consume a diet high in fibre have reduced risks of certain diseases. 2. Salmon Containing 20g of protein per 100g, salmon packs more of a punch than just protein. Salmon is a rich source of omega 3 with abundant evidence supporting its benefits including its protective role against a range of illnesses. A review from  Nature Reviews Cardiology  recommends '250–500 mg daily of long-chain omega-3 fatty acids from oily fish or fish-oil supplements'. A 100g serving of salmon delivers well over this recommendation with 4g of omega-3s. 3. Kidney beans Kidney beans are an underrated source of protein at 24g of protein per 100g. You can cook them in a plant based chilli or stew with...