Here is a link to an article written for a KOS attempt that might be helpful to you - scroll down to the protein section. When we think of protein we often think of meat and dairy but it is also found in vegetables, beans, nuts, seeds, grains and fungi - foods that often include antioxidants, anti-inflammatory properties, beneficial fiber and are generally lacking in saturated and trans fats.
KOS Eating Strategies
Use a quality protein source a complete plant protein source is best as it’s the most readily digestible, and also has all the muscle repair and growth benefits of whey, without whey’s downside of increased inflammation which can slow recovery. The best plant protein sources are isolates of pea, brown rice and hemp.
Shoot for 20-30g of protein per serving: this is the average amount most of us can absorb in one go. Any more and all we’re doing is producing protein-packed poop. Beyond this you’re aiming for 1-2g of protein per kilo of bodyweight per full day, which sounds hard but actually isn’t. The average UK adult male for example is already consuming 90g of protein daily and he weighs 84kg, so is happily over the 1g/kilo mark without trying - and as this is a national average, while also likely eating a fair amount of crap. Add a performance focus to your food, power up meals with nuts, beans, oats and quality meat and fish while also supplementing wisely after your Knighthood and you’ll be sorted for protein
Read the ingredients protein is not the tastiest ingredient in the world on its own and many protein powders or bars are bulked up with artificial sweeteners and flavourings to cover this up. Unfortunately these ingredients also derail recovery and in many cases have been associated with longterm health issues from heart disease to diabetes. Common red flag ingredients to avoid include maltodextrin, acesulfame K, sucralose and aspartame.