High-protein diet plan for free

Written byListonic team

Updated on Nov 1, 2024

A high-protein diet boosts protein intake to enhance muscle strength and aid in weight loss by increasing satiety and burning more calories during digestion. Ideal for athletes and those looking to slim down, this diet supports muscle repair and can be adjusted to fit various dietary needs. It’s a straightforward strategy for those aiming to tone up or bulk up efficiently.

Diet plan grocery list

Chicken breast

Turkey

Lean beef

Pork loin

Tuna

Salmon

Eggs

Greek yogurt

Cottage cheese

Tofu

Tempeh

Lentils

Black beans

Chickpeas

Quinoa

Almonds

Peanut butter

Whey protein powder

Edamame

Hemp seeds

Chia seeds

Milk

Mozzarella cheese

Swiss cheese

Sardines

Mackerel

Ground turkey

Venison

Cod

Shrimp

Seitan

Bison

Skyr

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Diet plan overview

A high-protein diet focuses on increasing protein intake from various sources such as meat, fish, eggs, and legumes. This diet is popular among athletes and those looking to build muscle or lose fat. Protein is essential for muscle repair and growth, and it can also help curb hunger by making you feel fuller longer.

Besides muscle benefits, a high-protein diet can boost metabolism, aiding in faster weight loss. When adopting this diet, it’s important to balance protein with healthy fats and carbohydrates to maintain overall health.

High-protein diet plan for free exemplary product

Foods to eat

Lean Meats: Chicken breast, turkey, and lean cuts of beef and pork.
Seafood: Tuna, salmon, shrimp, and other high-protein fish.
Dairy Products: Greek yogurt, cottage cheese, and hard cheeses.
Eggs: Whole eggs are a good source of protein and nutrients.
Legumes: Beans, lentils, and chickpeas as plant-based protein sources.

✅ Tip

To maximize the benefits of a high-protein diet, include a variety of protein sources such as lean meats, fish, eggs, and plant-based proteins like beans and lentils to ensure a broad range of nutrients.

Foods not to eat

Processed Meats: Sausages, hot dogs, and processed deli meats.
High-Fat Dairy: Full-fat milk, cream, and soft cheeses.
Sugary Snacks: Cakes, cookies, and other high-sugar desserts.
Deep-Fried Foods: Fried chicken, French fries, and other fried items.
Refined Carbs: White bread, pasta, and pastries.

Main benefits

The high-protein diet plan can help accelerate metabolism and increase satiety, which aids in weight management. By focusing on proteins, it supports muscle repair and growth, crucial for those engaging in regular physical activity. This diet also aids in maintaining bone health and reducing cravings by stabilizing blood sugar levels.

📊 Nutrient breakdown of the low-carb diet (Source)

How to budget on this diet plan

Buy eggs, cottage cheese, and other dairy products in bulk as foundational sources of high-quality protein that don't break the bank. Consider using canned fish like tuna or salmon for meals or snacks, which provides a quick, affordable, and efficient protein boost. Use legumes such as lentils and chickpeas as fillers in salads, stews, and soups to increase protein intake economically.

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Meal plan suggestion

Day 1

Breakfast:Greek yogurt mixed with chia seeds and almond slices
Lunch:Grilled chicken breast salad with quinoa and black beans
Dinner:Seared salmon with a side of steamed edamame
Snack:Cottage cheese with hemp seeds

Day 2

Breakfast:Scrambled eggs with diced turkey and Swiss cheese
Lunch:Tuna salad stuffed in tomatoes with a sprinkle of mozzarella cheese
Dinner:Lean beef stir-fry with broccoli and tofu
Snack:A handful of almonds

Day 3

Breakfast:Skyr with fresh blackberries and almond butter
Lunch:Bison burgers with a side of chickpea salad
Dinner:Grilled mackerel with a lentil pilaf
Snack:Hard-boiled eggs

Day 4

Breakfast:Protein shake made with whey protein powder, milk, and peanut butter
Lunch:Grilled shrimp over a bed of quinoa and spinach
Dinner:Roasted turkey with steamed green beans and tempeh
Snack:Greek yogurt topped with sliced almonds

Day 5

Breakfast:Cottage cheese pancakes topped with honey and chia seeds
Lunch:Grilled cod with a black bean and corn salad
Dinner:Venison steak with a side of roasted chickpeas
Snack:Sardines on whole-grain crackers

Day 6

Breakfast:Omelette with spinach, mozzarella, and diced ham
Lunch:Lentil soup with shredded chicken and hemp seeds
Dinner:Pork loin roasted with a side of sautéed kale and tempeh
Snack:Skyr with ground flaxseed

Day 7

Breakfast:Smoothie with Greek yogurt, berries, and whey protein powder
Lunch:Grilled salmon and edamame salad
Dinner:Ground turkey meatballs with quinoa and steamed vegetables
Snack:A scoop of peanut butter with celery sticks

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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