Free High-Protein Diet Plan: Start Building Muscle Now
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
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.
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
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
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Meal plan suggestion
7-Day Meal Plan for High-Protein Diet Plan
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
Article reviewed
- Written by our editorial team.
- Published on Apr 29, 2024
- Updated on Nov 1, 2024