Protein is one part of a balanced diet. Your body uses it for growth and repair, and it is found in far more foods than protein shakes and chicken breasts.
Recognise your everyday options
Eggs, fish, meat, yoghurt, milk, beans, lentils, chickpeas and tofu can all contribute protein. The amount varies, so use the label for the food you actually buy rather than assuming every yoghurt or plant drink contains the same amount.
A practical way to start is to identify the protein food in your usual meals. That might be yoghurt with breakfast, beans in a jacket potato, eggs in a sandwich or fish with your evening meal.
Build a meal, rather than chasing one nutrient
Protein foods can sit alongside vegetables or fruit, starchy carbohydrates and other foods you enjoy. For example, try an egg-and-salad sandwich, a bean chilli with rice, or chicken with potatoes and vegetables. You do not need to remove those other foods to make room for protein.
Convenience can help: canned pulses, eggs, plain yoghurt or a suitable ready-to-eat option may be easier to use than an elaborate recipe. Check storage instructions and any allergens on the packaging.
Use your own guidance
If Lee has given you an individual protein target, use that target and ask for help translating it into meals. This general guide does not set a personal intake for you. People with dietary restrictions or medical nutrition needs may need different advice.
Your next step: look at tomorrow's meals and identify the protein option in each main meal. If one is missing, choose one simple food you could add or swap in.
Further reading: NHS guidance on a balanced diet.