High‑Protein Meal Plan
Fuel Your Muscles

A high-protein meal plan provides 25-35% of calories from protein (vs typical 15-20%). For most people, this means 1.6-2.2g protein per kg body weight daily. It emphasizes meat, fish, eggs, dairy, and legumes for muscle building, satiety, and metabolic boost.

For muscle building: 1.6-2.2g per kg body weight. For weight loss: 1.2-1.6g per kg. For maintenance: 0.8-1g per kg. Example: 70kg person building muscle needs 112-154g protein daily. Spread intake across 4-5 meals for optimal absorption (20-40g per meal).

Yes, protein increases satiety (you feel fuller longer), boosts metabolism (thermic effect), and preserves muscle during calorie deficit. Studies show high-protein diets outperform standard diets for fat loss while maintaining lean mass. It's especially effective combined with strength training.

Chicken breast (31g per 100g), Greek yogurt (10g per 100g), eggs (6g each), lean beef (26g per 100g), fish (20-25g per 100g), cottage cheese (11g per 100g), tofu (8g per 100g), lentils (9g per 100g cooked). Prep proteins in bulk on Sundays.

For healthy individuals, high protein intake (up to 2.2g/kg) shows no kidney damage in research. If you have existing kidney disease, consult your doctor. Drink adequate water to help process protein. Most people can safely eat high-protein without concern.