High-Protein Diet
Protein-first eating for strength athletes and anyone who wants to stay full.
A high-protein diet sets protein near 2 g per kg of bodyweight. Protein supports muscle repair and is the most filling macronutrient.
Spread protein across 3-5 meals of roughly 25-45 g each. People with kidney disease should consult a doctor before raising protein intake.
Calories and macros
| Calories | Uses the calorie target from your goal: surplus to gain, deficit to lose, maintenance to hold. |
|---|---|
| Protein | 2.2 g per kg of bodyweight (1.0 g per lb) |
| Fat | 27% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- Chicken, turkey, lean beef and fish
- Eggs, Greek yogurt, skyr and cottage cheese
- Whey or plant protein when needed
What to limit
- Meals without a protein source
Sample day
| Breakfast | Skyr with whey, oats and berries |
| Lunch | Turkey and rice bowl |
| Snack | Beef jerky and fruit |
| Dinner | Lean steak, potatoes and salad |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.