High-Protein Ghanaian Foods to Add to Your Plate

Why protein matters

Protein is made of building blocks your body uses for muscles, skin, hormones and immune cells. Eating enough also helps you feel satisfied after meals, which is useful if you are managing your weight.

Most people do well with some protein at each meal rather than a large amount in one sitting. Spreading it across breakfast, lunch and supper is an easy habit to build.

Older adults, pregnant women, growing teenagers and people who exercise regularly may need more protein than others. If that is you, it is worth checking with a health professional.

Fish, meat and eggs

Fish is one of Ghana's great protein sources. Tilapia, mackerel (kpanla), herrings, sardines, and smoked or dried fish all add protein, and oily fish brings healthy omega-3 fats too. Grilling, steaming or stewing keeps them light.

Chicken, goat, beef and eggs are other excellent options. Eggs are affordable and versatile, from boiled eggs with kenkey to egg stew with yam.

Watch the cooking method more than the protein itself. Deep-fried fish and chicken soak up oil, so enjoy them occasionally and lean on grilled, smoked or stewed versions for everyday meals.

• Grilled or steamed tilapia
• Smoked mackerel or herrings in soups and stews
• Boiled eggs or egg stew
• Chicken, goat or lean beef
• Chinchinga (kebabs) made with lean meat

Beans, groundnuts and plant proteins

Beans are a budget-friendly protein powerhouse. Red-red, gari and beans, waakye and koose all bring plant protein along with fibre, which helps digestion and keeps you full.

Groundnuts and groundnut paste add protein and healthy fats, though they are energy-dense, so a small handful goes a long way. Soya beans, often sold as soya kebabs or added to tom brown, and brukina, made with millet and milk, are other useful options.

Easy ways to add more protein

Small additions make a big difference. Add an extra piece of fish to your soup, an egg to your waakye, or a spoon of beans alongside your rice.

At breakfast, pairing porridge with koose or a boiled egg turns a mostly-carbohydrate meal into a more balanced one.

• Add an egg to waakye, jollof or yam
• Choose koose with your hausa koko
• Ask for extra fish or meat in soup
• Snack on a small handful of roasted groundnuts

Know how much protein you are getting

Protein needs vary with body size, age and activity, so there is no single number for everyone. If you are training hard or have a medical condition, a dietitian can help set a target.

To get a feel for your intake, Dunu estimates protein and other macros from a photo of your meal. If you are training, Dunu's Coach planner on Premium can build meal and training plans around local protein sources.

Protein ideas for every meal

Planning protein across the day is easier with a few go-to combinations. These ideas use everyday Ghanaian foods you can find at most markets.

Try to include at least one protein food at each main meal, and use beans and eggs on days when fish or meat is too expensive.

• Breakfast: koose with hausa koko, or eggs with yam
• Lunch: banku with grilled tilapia and pepper
• Supper: red-red, or light soup with fish or goat
• Snack: boiled egg, groundnuts or a cup of brukina