The power of protein: why New Zealand beef and lamb are top sources

What makes protein high quality?

Not all proteins are created equal. High-quality, or complete proteins contain all nine essential amino acids in the right amounts, making them easy for your body to use. New Zealand beef and lamb are naturally rich in these amino acids; other sources of complete protein include chicken, fish, eggs, dairy products like Greek yoghurt, cheese, and tofu. While plant-based options like beans, lentils, nuts, and whole grains are also valuable, many are incomplete on their own.
The good news? Pairing different plant proteins, or combining them with beef or lamb, can help ensure you're getting the full range of essential amino acids your body needs.

a person is holding a pan of food on a wooden cutting board .

How much protein do you need?

There’s no 'one size fits all' answer. Your ideal protein intake depends on factors like age, body weight, activity level, and health goals. As a general guideline, protein should make up around 15–25% of your daily energy intake. For most adults, that equates to roughly 0.8 to 1.2 grams of protein per kilogram of body weight per day. Those who are very active, older adults, or anyone recovering from illness or injury may benefit from higher intakes to maintain strength and muscle mass.

Pro tip: Spread your protein intake throughout the day to stay energised and satisfied.

Easy ways to boost your protein intake

Getting more protein on your plate doesn’t have to be complicated. Here are some simple, tasty ways to make it part of your everyday routine:

Fill ¼ of your plate with high-quality protein at each meal, roughly the size of your palm.
Use leftover roast lamb to build a nutritious
sandwich
with fresh salad and a kick of spicy mayo.
Add lean beef mince to a vegetable-packed
chilli
or
bolognese
for a comforting, nutrient-dense dinner.
Pair animal and plant proteins together try
lamb and chickpeas
, or
beef and beans
for a protein-packed meal that’s filling and cost-effective.
Snack smart with options like Greek yoghurt,
high-protein breakfast biscuits
, or a handful of roasted chickpeas.
Keep quick protein sources on hand, such as hard-boiled eggs, canned tuna, cottage cheese, or shelled edamame beans.