150–200 g protein per day
High Protein Meal Plan
Maximum protein intake for muscle gain, fat loss and lasting satiety – without hunger.
A high-protein plan prioritises protein-rich foods while keeping carbohydrates and fats in an optimal ratio. Protein increases thermogenesis, protects muscle mass and ensures maximum satiety – ideal for body recomposition.
📆 Monday1740 kcal
🍳 Egg white scramble (6 whites) + chicken sausage + spinach380 kcal
🥗 Chicken breast + quinoa + broccoli + feta520 kcal
🐟 Tuna steak + sweet potato + green salad640 kcal
🧀 Low-fat cottage cheese + walnuts + cacao nibs200 kcal
📆 Tuesday1750 kcal
🥣 Protein oats + protein powder + berries400 kcal
🥙 Turkey breast wrap + avocado + tomato490 kcal
🥩 Beef steak + asparagus + potatoes700 kcal
🫙 Greek yoghurt 0% + chia seeds160 kcal
📆 Wednesday1750 kcal
🍌 Protein shake + banana + peanut butter360 kcal
🥦 Salmon fillet + lentils + vegetables580 kcal
🍗 Chicken tikka bowl + brown rice640 kcal
🥚 Hard-boiled eggs (3) + cucumber170 kcal
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🥗 ████████████ (000 kcal)
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💡 Distribute protein across 4–5 meals (approx. 30–40 g each). The body can only use a limited amount of protein per meal for muscle synthesis.
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Frequently Asked Questions
How much protein do I need daily?+
For muscle gain: 1.6–2.2 g per kg body weight. For fat loss with muscle retention: 2.0–2.4 g/kg.
Is high protein harmful for kidneys?+
For healthy kidneys, high protein intake is safe. People with kidney disease should consult a doctor.
Which high-protein foods are best?+
Lean meats (chicken, turkey), fish, eggs, cottage cheese, Greek yoghurt, legumes and tofu.
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