1. Get creative with everyday meals
Harry blends oats and peanut butter into shakes, adds Greek yogurt to savoury sauces, and even stirs protein powder into mashed potato. Quick, simple swaps like these keep protein intake consistent without overhauling your diet.
2. Double-layer your protein
Think eggs with smoked salmon for breakfast, or lean meats like chicken, beef or salmon paired with rice, quinoa or potatoes. Doubling up helps you hit macros while keeping meals satisfying.
3. Don’t limit protein powder to shakes
Harry uses it in coffee, soups, sauces and yogurt, as well as in savoury recipes like crepes made with whey and egg whites, or even in a lasagne or cheese sauce mix.
4. Boost meals with cottage cheese and beans
Blending beans into sauces or adding cottage cheese to eggs adds both fibre and protein — small tweaks that make a big difference.
5. Prep ahead to stay consistent
Whether training or filming, Harry relies on meal prep to stay on track. Having protein-packed meals ready to go removes guesswork and avoids falling short on intake.
6. Make comfort foods protein-friendly
A Sunday roast gets a performance-friendly twist with two lean meats (turkey + beef) and Yorkshire puddings made with extra egg whites or a scoop of whey protein.
7. Have lazy-day protein hacks
For a fast, no-fuss 30g of protein, Harry mixes tinned tuna with Greek yogurt and serves it with sourdough or wraps.
8. Fuel smart for big challenges
Ahead of intense events, Harry eats a high-protein meal the night before and slow-release casein before bed, mirroring his race prep as a sprinter.
9. Stop believing the 30g myth
Harry stresses that the idea you can “only absorb 30g of protein” in one meal is a myth. What really matters is your total daily intake.
| [donate]
| Help keep news FREE for our readersSupporting your local community newspaper/online news outlet is crucial now more than ever. If you believe in independent journalism,then consider making a valuable contribution by making a one-time or monthly donation. We operate in rural areas where providing unbiased news can be challenging. |
