Nutrition and Diet

High Protein Diet Plan to Achieve your Fitness Goals


High protein diet plan is a diet that is based on high protein and low carb eating plan which makes your eaten food to fuel your body which will be used during various daily activities. The idea behind this diet plan is to limit carbs and by that lowering your level of insulin which makes human body making more glucagon that helps the body burn more fat that is stored. If you choose to go with this diet plan on long runs the fat you stored over the years will simply melt away and disappear.

Choosing to start with a high protein diet is a first step in taming your hunger and to reach your final goal of losing weight you gained over the years.

We suggest you start slow by adding extra proteins to your meals in order to boost protein bit by bit. This should last at least a week, but keep in mind that the calories you intake still count. This is why we’re going to start slow by listing the best proteins that you can choose to start with.

Nutrient-Rich Protein Sources

Choosing the best sources for your high protein diet plan is one of the most important things. You should opt for food that is low in calories and saturated fat, for example:

  • Seafood
  • Eggs
  • Soy
  • Low fat meat
  • Beans
  • Low-fat dairy products
  • Nuts
  • Low calorie seeds

Another thing you should keep in mind when slowly adding proteins to your meals is to change protein foods often so you don’t get tired of eating the same food, and soon stop with this diet plan. For example, if you choose salmon for lunch that is rich in Omega-3 fatty acids, don’t eat salmon tomorrow too. Rather opt for something different, like lentils or beans that are full with protein as well as fiber, or add some walnuts to your chicken salad.

In order to stick to this high protein diet chart you’ll need to take 25 gr of fiber on a daily basis (to better understand: 1 cup of spaghetti made of whole wheat is 6 gr of fiber which means you can basically have around 4 cups of spaghetti per day). You can combine 1 cup of spaghetti with other healthy fats such as avocado, butter, nut and olive oil, have a glass of diet soda or use any other artificial sweeteners if you can’t drink coffee or tea without any sugar.

Having a light beer or a glass of wine (doesn’t matter if it’s white or red wine) is possible, but keep in mind that they contain calories and carbs found in these drinks still counts. So, we suggest reducing calories somewhere else (butter, oil, etc., just not nutrient-rich protein sources such as chicken breast).

Stocking up “Smart” Carbs


Although you chose to go with a high protein diet plan, you should not forget about taking “smart carbs” while adding proteins to your diet. What are “smart carbs”, you’re asking? It’s whole grains, fruits, vegetables, legume and beans, which both are also rich in proteins as well as low-fat dairy products such as yogurt or milk, seeds, olives, nuts and avocado.

To satisfy all the nutritional needs human body needs to function perfectly, most professionals and nutritionists suggest taking high-quality supplements, such as vitamins and minerals in a combination with 90 mg potassium.

High Protein Diet Plan

After spending at least 6 hours without food while sleeping, your body lusts for breakfast. This needs to be a healthy dosage of high proteins in order to fill your “tank”. Combine it with healthy carbs such as fresh fruit.

Breakfast – 7 am

  • 1 scoop of 100% whey protein powder (such as MFF 100% Whey Protein)
    3 Tbsp of 1%-fat milk
  • 1 medium-sized pear
  • 1 cup of coffee or green tea (with Natura sweetener, if needed)

Morning Snack – 10 am

Eating protein rich snacks in a combination with fibers every two to three hours will help your blood sugar level normal. If you eat frequently you will prevent afternoon splurges for useless calories.

  • 1 1/2 cup of seedless grapes
  • 4 oz of low-fat ham slices
  • 2 slices of fat-free cheese

Lunch – 12 am

Have your lunch high in healthy fat and high in protein. This will “encourage” fat to burn faster.

Tuna sandwich

  • 2 slices of bread (100% whole-wheat)
  • 1 can of tuna in salted water
  • 1 Tbsp mustard or low-fat Hellman’s mayo
  • 1 leaf of lettuce
  • A couple of chopped onions (around 1 Tbsp)
  • Chopped celery
  • 1 oz of mixed nuts



Mix 1 hard-boiled egg, 2 oz of turkey breast, 2 cups of chopped lettuce, 2 oz of sliced ham, 2 oz of low-fat cheese and ½ of sliced almonds. Season with light dressing or only sugar-free vinegar and olive oil.

Afternoon Snack – 3 am


In order to maintain your energy at a higher level, eat healthy “sweet” snack. This is the perfect time to reduce your carb intake and increase the portion of healthy fat into your daily menu. This will speed up your fat loss and perfect if you’re vegetarian and trying to frame your high protein vegetarian plan.

  • 2 slices of fat-free cheese
  • 1 oz of mixed nuts (or just walnuts)


  • 1 low calorie protein bar

Dinner – 6 am

You will feel more full in the evening than early in the morning when you wake up and this is the time you will probably have cravings for sugar. Now it’s smart to opt for high protein food intake combined with “healthy” fats. This combo will make you feel fuller for a longer period of time.

  • 1 salmon fillet (prepared with 1 tbsp of olive oil in non-sticking pan)
  • season with dill and fresh lemon juice
  • 2 cups of steamed broccoli


Mix ½ cup of oats, 1 lb of lean ground beef, ½ cup of sugar-free ketchup, 1 egg, ½ tsp of pepper, ½ tsp of salt, 1 tsp of mustard, 2 Tbsp of onion spice, 1 tsp of Worcester sauce, make a loaf, place into a baking pan and bake in an oven.

Late Snack – 9 am

For late snack use proteins that are slowly absorbed, casein for example or whey protein powder. They will provide necessary amino acids to your muscles while sleeping, basically protecting your muscles.

Does this Diet Plan work?

Yes, it does. This high protein diet chart will help you lose all the unwanted weight and reduce fat. Many researches and studies showed that diets based on high protein intake are more successful in reducing weight than any other diet.

How to manage your Appetite and Cravings?

This is a pretty simple dieting plan that eliminates bad carbs therefore it’s hard for most to keep up with a plan for a longer period of time in order to reach their goal. This is why it will help if you split your daily intake of calories to 4 or 5 smaller snacks or meals and changing your meal plan often.


If planning on going on a high protein diet we suggest checking with your family doctor first, especially if you have kidney or liver disease. This diet plan will help you lose fat and weight, but it’s necessary to take supplements on a daily basis that will cover all nutritional gaps.

Arushi Dutta

The author Arushi Dutta

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