Nutrition guide
High protein meal plan
Most high protein meal plans are a recipe list. This one starts from your bodyweight, gives you a number to hit, and shows a day and a week that actually gets you there.
How much protein you actually need
For anyone training hard, the useful range is 0.7 to 1 gram of protein per pound of bodyweight per day. Below that, recovery and muscle retention suffer; far above it, the extra grams mostly displace carbohydrate you could have trained on.
Pick the top of the range when you are in a calorie deficit — protein is what protects muscle when calories are low — and the middle of it when you are eating at or above maintenance.
| Bodyweight | Cutting (1 g/lb) | Maintaining (0.85 g/lb) | Gaining (0.9 g/lb) |
|---|---|---|---|
| 140 lb | 140 g | 120 g | 125 g |
| 170 lb | 170 g | 145 g | 155 g |
| 200 lb | 200 g | 170 g | 180 g |
| 230 lb | 230 g | 195 g | 205 g |
Spread it across four feedings, not one
Muscle protein synthesis responds to a dose, not a daily total. Four feedings of 30 to 50 grams beat two large hits at the same total, and the pattern is far easier to actually eat.
The simplest structure that works for almost everyone: protein at breakfast, protein at lunch, something around training, protein at dinner.
- Breakfast — 3 eggs plus Greek yogurt (~40 g)
- Lunch — 6 oz chicken with rice and vegetables (~45 g)
- Around training — whey shake or cottage cheese (~30 g)
- Dinner — 6 oz beef, salmon or tofu with potatoes (~45 g)
A 7-day rotation you can shop for once
Variety is overrated for adherence. Two breakfasts, two lunches and three dinners on rotation cover a week, keep the shopping list short, and remove the daily decision that usually ends a plan.
| Day | Lunch | Dinner |
|---|---|---|
| Mon | Chicken, rice, broccoli | Beef mince, potatoes, salad |
| Tue | Tuna, pasta, olive oil | Salmon, rice, greens |
| Wed | Chicken, rice, broccoli | Turkey chilli and beans |
| Thu | Tuna, pasta, olive oil | Beef mince, potatoes, salad |
| Fri | Chicken, rice, broccoli | Salmon, rice, greens |
| Sat | Eggs, sourdough, avocado | Whatever's out — protein first |
| Sun | Leftovers | Turkey chilli and beans |
Cheap protein, ranked by cost per gram
A high protein diet does not have to be an expensive one. These are the anchors that keep the cost per gram low without living on shakes.
- Eggs and egg whites
- Chicken thighs and whole chickens
- Tinned tuna and mackerel
- Greek yogurt and cottage cheese in large tubs
- Lean beef mince bought in bulk and frozen
- Lentils, beans and tofu
- Whey protein — the cheapest per gram, best used to top up rather than replace meals
Get your protein target
Everything recalculates instantly. Nothing is stored until you create an account.
Your details
No account, no email. Numbers update as you type.
On your feet, 3–5 sessions a week
Muscle gain — 2,320 kcal a day
Maintenance is about 2,070 kcal at 175 lb and moderate activity.
- Protein
- 160 g
- Carbs
- 245 g
- Fat
- 80 g
Training day: 2460 kcal
Rest day: 2180 kcal
A day on this plan
- BreakfastEggs, oats and fruit580 kcal40 g protein
- LunchProtein, rice or potatoes, vegetables700 kcal50 g protein
- Around trainingYogurt and a banana, or a shake350 kcal25 g protein
- DinnerProtein, starch, salad with olive oil700 kcal50 g protein
Drink around 2.6 L of water a day, more in heat. General guidance, not medical advice.
Save this plan with a free account