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Protein Guides

Plain English, no supplement pitches

Short, practical guides to the questions that actually come up when you start paying attention to protein: how much you need, which foods carry the most, and how to fit it into the meals you already eat. Every figure is per 100 g or per portion so you can compare like with like.

Start here

How much protein do you need per day?
What the research actually supports, by body weight and by goal, and why the number on the packet is not the one you want.
High-protein foods: a simple list by category
Meat, fish, dairy, eggs, legumes and grains, with protein per 100 g so you can see what earns its place.

Meals and snacks

High-protein snacks: 26 easy ideas
No-cook options, snacks under 200 calories, plant-based picks, and the cheapest protein per krona.
High-protein breakfast
Why breakfast is where most people lose 20 g, and the swaps that fix it without cooking more.

Goals and diets

How much protein to build muscle?
What the evidence says about intake for muscle gain, and where the extra grams stop helping.
Plant-based protein
Getting enough without meat or dairy, which sources are densest, and how to combine them.
A free calorie counter with no ads
Counting calories alongside protein, and what to look for in a tracker that does not sell your data.

Track it, don't guess it

Log meals in seconds, set a daily goal, and see your protein add up. Free, no ads, no tracking.

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