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High-Protein Diet Plan
A protein-focused nutrition plan designed to support muscle growth, repair, and recovery. Ideal for athletes or those looking to build lean muscle mass while maintaining strength.
Duration
4 Weeks
Calories
2400–2600 kcal/day
Macros Distribution
Protein — 45%
Carbs — 35%
Fat — 20%
Monday
5 MealsBreakfast
4 items
- Protein oatmeal
- Whey protein
- Egg whites
- Banana
Lunch
3 items
- Grilled chicken breast
- Quinoa
- Steamed vegetables
Snack
3 items
- Greek yogurt
- Protein bar
- Almonds
Dinner
3 items
- Baked salmon
- Brown rice
- Roasted asparagus
Evening
1 items
- Casein protein shake
Tuesday
5 MealsBreakfast
3 items
- Protein pancakes
- Eggs
- Turkey bacon
Lunch
3 items
- Lean beef
- Sweet potato
- Green salad
Snack
3 items
- Cottage cheese
- Berries
- Protein shake
Dinner
3 items
- Grilled shrimp
- Whole wheat pasta
- Vegetable stir-fry
Evening
1 items
- Hard-boiled eggs
Wednesday
5 MealsBreakfast
3 items
- Egg white omelette
- Lean turkey
- Whole grain toast
Lunch
3 items
- Tuna salad
- Mixed greens
- Quinoa
Snack
3 items
- Greek yogurt
- Protein shake
- Walnuts
Dinner
3 items
- Chicken curry
- Brown rice
- Steamed vegetables
Evening
1 items
- Casein protein shake
Thursday
5 MealsBreakfast
4 items
- Protein smoothie
- Greek yogurt
- Almond butter
- Banana
Lunch
3 items
- Grilled chicken wrap
- Hummus
- Vegetable sticks
Snack
2 items
- Protein bar
- Apple
Dinner
3 items
- Lean steak
- Roasted potatoes
- Broccoli
Evening
1 items
- Cottage cheese
Friday
5 MealsBreakfast
3 items
- Scrambled eggs
- Turkey sausage
- Whole grain toast
Lunch
3 items
- Salmon salad
- Quinoa
- Mixed vegetables
Snack
2 items
- Protein shake
- Almonds
Dinner
3 items
- Chicken stir-fry
- Brown rice
- Snow peas
Evening
1 items
- Casein protein shake
Saturday
5 MealsBreakfast
3 items
- Protein waffles
- Greek yogurt
- Berries
Lunch
3 items
- Lean beef burger
- Whole grain bun
- Salad
Snack
2 items
- Protein shake
- Hard-boiled eggs
Dinner
3 items
- Grilled fish
- Quinoa
- Roasted vegetables
Evening
1 items
- Cottage cheese with nuts
Sunday
5 MealsBreakfast
4 items
- Protein oatmeal
- Whey protein
- Egg whites
- Banana
Lunch
3 items
- Leftover fish
- Quinoa
- Salad
Snack
2 items
- Greek yogurt
- Protein bar
Dinner
3 items
- Roast chicken
- Sweet potato
- Green beans
Evening
1 items
- Casein protein shake
Notes
Consume protein with each meal and snack. Aim for 1.6-2.2g of protein per kg of body weight. Stay well-hydrated as higher protein intake requires more water for digestion and kidney function.