Proteins are the building blocks of life. Every cell in the human body contains proteins, which are used for body cell repair and to make new cells. Proteins are broken down into amino acids during digestion. Amino acids are classified into 3 groups: essential, non-essential and conditional. Essential amino acids cannot be made in the body and must be supplied in our diet. They do not need to be eaten all in one meal but a balance throughout the day is an important factor. Amino acids come from meats, milk, fish and eggs, but are also found in many plant sources. A person does not need to eat meat to consume all the essential amino acids they require. There are many benefits to consuming a variety of plant and animal sources of proteins.

Complete Proteins

A complete protein contains all the essential amino acids required to manufacture and repair our body’s cells.

plant and animal derived protein sources


Plant Protein Combining

These foods have some, but not all of the amino acids required for manufacture and repair of body cells. In order to consume a complete protein, consume a protein source from two of these three groups together.

categories to help with protein combining

Combining plant proteins within a 48-hour period is sufficient for the body to manufacture the proteins it requires. However it is best to combine them at every meal. This will ensure that you are consuming all of the amino acids you require and will increase protein usability by 30%.

examples of protein combining


The amount of protein you should aim for in a day depends on your weight, age, and activity.

Recommended Protein Intake

The recommended dietary intake of protein for a reasonably active individual is:

0.75g of protein per kg body weight for adult women

0.84g of protein per kg body weight for adult men

around 1g protein per kg body weight for pregnant and breastfeeding women, and for men and women over 70 years of age.

For example, a 75kg adult male would need 63g of protein per day.

The needs of children and adolescents will vary according to their age and weight.

For more information, check out the Nutrient Reference Values (NRVS) for protein. 

Can I Eat Too Much Protein?

Daily protein intakes under 2g per kg body weight per day in healthy people are unlikely to cause side effects. Protein intake in excess of this amount may be detrimental to health. This is because protein is a large molecule processed in the kidney, and too much pressure on the kidneys may lead to kidney disease.

Spread Out Your Protein Intake

The human body can’t store protein. If we eat over approximately 20-35g at once, any excess will be excreted. Eat small amounts at every meal so your body is able to utilise all the protein you are consuming.

Protein for Athletes

Athletes in heavy and frequent training require extra protein to cover the energy costs of their training and to assist in the repair and recovery process after exercise. Protein requirements for sedentary compared to athletic individuals is as follows:


Use this handy guide to make sure you are getting enough protein in your diet each day.

Protein in Foods List

Protein Rich Vegetarian Food


All of my diet plans are high in protein. Check out the diet plans on my website to see which may help you reach your weight and fitness goals.



Fiona is one of my all time favourite people. After high school, I weighed in at 99kg. At 174cm, I have been overweight by 15-20 kgs for all my adult life. Until, at age 53, I met Fiona. She immediately diagnosed my primary problem and by following her dietary coaching, I lost 16 kgs in 5 months. More importantly, I have maintained this for more than a year now. Now, well into the second half of my life, life is good, very good. As I said, Fiona will always be one of my all time favourite people. Thank you Fiona.

Fiona ran a course at work and it was fantastic – I learned so much and she tailored the programs to each individual which worked really well. I reached my weight loss and health goals and it really wasn’t too hard and I still have treats!  More importantly, I feel much better in myself for making food changes and continued to see her independently when the course at work finished.
Charlotte Carlish
Indigestion, stomach pain and abdominal cramps, were an every day occurrence for me. I was quite desperate by the time I found Fiona. With the help of some supplements and allergy testing, Fiona Took me on a journey of discovery. Thanks to her professional and kind guidance, I now  know which foods to avoid and which ones will help my gut to stay healthy.  For the very first time in a long time, my tummy now feels quite normal and I no longer suffer any of the above conditions. To say Fiona has change my life may sound rather dramatic but it is completely true and I will be forever grateful to her.

Feeling Great, Losing Weight!

I have been working with Fiona at Physical Nutrition for about 10 weeks through a corporate program run my employer.  Losing weight and making some real changes to my dietary lifestyle has been a game changer for me.  Through her weekly tutorials, Fiona has taught me about the food I eat, what is best for my body and to gauge how I feel after each meal.  Combined with a sensible exercise routine of walking and cycling, I have managed to drop my weight by 7kgs during this period.  My energy levels are up, I’m feeling fitter and I’m eating much more balanced meals and now know which foods to avoid and which to eat more of!  It’s been a great experience and I would highly recommend Fiona’s program.

I have recently completed the Physical Nutrition 10kg in 20 weeks program and I couldn’t be more thrilled with the support and guidance Fiona has provided.
The 10 in 20 program not only helped me change my habits by giving me a coach that kept me accountable but also helped to educate me to make better nutrition choices in the future.
Thank you again Fiona & this is just the beginning, I’m not going anywhere ☺️
Paris Doran
Fiona has been working with the City of South Perth over the last year.  She has developed a customised 10 week health coaching and nutrition program with us which the City now offers as part of its suite of health and wellbeing benefits.  All of the participants were overwhelmingly positive about the program.  They rated the program highly on the aspects of Fiona’s professionalism, approachability and knowledge, as well as the results they had achieved.
I would recommend Physical Nutrition to any organisation looking to develop staff benefits.
Gillean Sharp
Physical Nutrition/Fiona Murray has really helped my husband and I to achieve our weight loss and lifestyle goals. Her advice, support and knowledge during the 20 week challenge has set us up to lead a healthier and balanced life style. We thought we had enough food and exercise knowledge before meeting Fiona but she has kept us on track, motivated us and through her group classes has kept us entertained and true to our goals! Thanks Fiona!
Alison Thair
My son is 21 and has been ill for years and part of it was Diet, and we have been to many nutritionalist’s but FIONA MAKES SENSE and TELLS YOU WHY you should be careful what you eat. She changed my sons life so I sent my Daughter who had auto immune issues and she has helped her. It is now my turn