If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association NEDA Helpline for support at Dietary protein intake and human health. Food Funct. Antonio J, Ellerbroek A, Silver T, Vargas L, Tamayo A, Buehn R, Peacock CA.

A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metab. Egan, B. Nutr Bull , Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. Academy of Nutrition and Dietetics: How Much Water Do You Need. By Shoshana Pritzker RD, CDN, CSSD, CISSN Shoshana Pritzker RD, CDN is a sports and pediatric dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss.

S in dietetics and nutrition from Florida International University. She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig. com, and more. Use limited data to select advertising.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Meal Plans. By Shoshana Pritzker RD, CDN, CSSD, CISSN. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Why Nutrition is Important for a High-Protein Diet. Day 1. Day 2. Day 3. Day 4. Day 5.

Day 6. Day 7. What Is the High-Protein Diet? Download the 7-Day High Protein Meal Plan Download the Meal Plan. How to Meal Plan for a High-Protein Diet Bulk prep protein foods. Preparing food ahead of time can alleviate needing to cook frequently.

Plus, you can use a basic grilled chicken or fish in a multitude of ways. Get creative with prepped foods. For example, serve grilled chicken as a salad for lunch with Greek dressing, then for dinner, use that same grilled chicken to make stir fry chicken with vegetables over rice.

Use your freezer. Animal protein can be frozen after it's cooked. Half-fat cheddar cheese has almost 10g more protein per g at Chicken grilled, without the skin is one of the best protein-rich foods, providing 32g protein per g to build strong, healthy muscles and bones.

And why does that matter? This healthy fatty acid can speed your workout recovery and help you smash your PB. Omega 3s increase protein synthesis — the process that turns the protein you eat into body muscle. Eat this meat lean and grilled to enjoy Steak lovers, rest easy; steak comes in close behind with 31g protein per g.

At 25 calories per teaspoon, this isn't a high-protein food to load up on, but it is plant-based, so whether you're vegan or watching the old carbon footprint of your diet, it's a great source. Bonus: Even the fancier varieties aren't too expensive, so you can eat with apple slices or in a smoothie for longer-lasting fullness.

Another source of protein and omega 3s, grilled salmon packs a punch with Research published in the journal Cell Metabolism found high-protein foods, such as salmon, can aid weight loss by reducing hunger pangs.

Go for wild Alaskan salmon for the gains with lower fat content. Like to lift? It's tuna time. The fish contains Add a sprinkling of sesame seeds to your Tuna Niçoise for an easy added protein boost. Compared to the other protein foods in our top five, egg weighs in with a much lower 13g protein per g.

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Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately. This 7-day, high-protein meal plan offers 3 meals and 2 snacks per day.

Thirty percent of calories are from protein, 35 percent from dietary fat, and the remaining 35 percent from carbohydrates. Feel free to make food swaps when necessary but remember to be conscious of macronutrient profile. For example, a meatless burger will have less protein and more carbohydrates than an animal-based burger.

This would not be an equal swap. Macronutrients: approximately calories, 26 grams protein, 41 grams carbohydrates, and 16 grams fat. Macronutrients: approximately calories, 22 grams protein, 17 grams carbohydrates, and 22 grams fat.

Macronutrients: approximately calories, 38 grams protein, 30 grams carbohydrates, and 11 grams fat. Macronutrients: approximately calories, 32 grams protein, 59 grams carbohydrates, and 5 grams fat. Macronutrients: approximately calories, 45 grams protein, 39 grams carbohydrates, and 2 grams fat.

Daily Totals : 1, calories, grams protein, grams carbohydrates, and 57 grams fat. Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.

When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Micronutrients: calories, 27 grams protein, 50 grams carbohydrates, and 32 grams fat.

Micronutrients: calories, 16 grams protein, 11 grams carbohydrates, and 0 grams fat. Micronutrients: calories, 44 grams protein, 34 grams carbohydrates, and 15 grams fat. Micronutrients: calories, 7 grams protein, 27 grams carbohydrates, and 18 grams fat.

Micronutrients: calories, 59 grams protein, 57 grams carbohydrates, and 20 grams fat. Daily Totals : 2, calories, grams protein, grams carbohydrates, and 85 grams fat. Micronutrients: calories, 28 grams protein, 32 grams carbohydrates, and 16 grams fat. Micronutrients: calories, 19 grams protein, 22 grams carbohydrates, and 4 grams fat.

Micronutrients: calories, 49 grams protein, 39 grams carbohydrates, and 11 grams fat. Micronutrients: calories, 11 grams protein, 29 grams carbohydrates, and 12 grams fat. Micronutrients: calories, 51 grams protein, 56 grams carbohydrates, and 20 grams fat.

Daily Totals : 1, calories, grams protein, grams carbohydrates, and 63 grams fat. Micronutrients: calories, 38 grams protein, 40 grams carbohydrates, and 22 grams fat. Micronutrients: calories, 21 grams protein, 29 grams carbohydrates, and 13 grams fat. Micronutrients: calories, 29 grams protein, 18 grams carbohydrates, and 14 grams fat.

Micronutrients: calories, 20 grams protein, 25 grams carbohydrates, and 8 grams fat. Micronutrients: calories, 37 grams protein, 35 grams carbohydrates, and 28 grams fat. Daily Totals : 1, calories, grams protein, grams carbohydrates, and 86 grams fat.

Micronutrients: calories, 20 grams protein, 27 grams carbohydrates, and 10 grams fat. Micronutrients: calories, 26 grams protein, 28 grams carbohydrates, and 22 grams fat. Micronutrients: calories, 35 grams protein, 50 grams carbohydrates, and 14 grams fat. Micronutrients: calories, 9 grams protein, 34 grams carbohydrates, and 17 grams fat.

Micronutrients: calories, 49 grams protein, 52 grams carbohydrates, and 18 grams fat. Daily Totals : 2, calories, grams protein, grams carbohydrates, and 82 grams fat. Micronutrients: calories, 23 grams protein, 38 grams carbohydrates, and 14 grams fat.

Micronutrients: calories, 47 grams protein, 55 grams carbohydrates, and 34 grams fat. Micronutrients: calories, 39 grams protein, 20 grams carbohydrates, and 19 grams fat.

Micronutrients: 95 calories, 0 grams protein, 25 grams carbohydrates, and 0 grams fat. Micronutrients: calories, 35 grams protein, 43 grams carbohydrates, and 18 grams fat. Daily Totals : 1, calories, grams protein, grams carbohydrates, and 84 grams fat. Micronutrients: calories, 27 grams protein, 33 grams carbohydrates, and 9 grams fat.

Micronutrients: calories, 22 grams protein, 27 grams carbohydrates, and 17 grams fat. Micronutrients: calories, 40 grams protein, 60 grams carbohydrates, and 22 grams fat. Micronutrients: calories, 30 grams protein, 44 grams carbohydrates, and 2 grams fat.

Micronutrients: calories, 41 grams protein, 40 grams carbohydrates, and 16 grams fat. Daily Totals : 2, calories, grams protein, grams carbohydrates, and 68 grams fat. Figuring out the lifestyle and diet that works best for your body and lifestyle is not easy. If high-protein is a good option for you, a little advanced planning and preparation may be helpful.

If you're having trouble figuring out if high-protein is appropriate for you, consider talking to your health care provider or a Registered Dietitian. We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits.

If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association NEDA Helpline for support at Dietary protein intake and human health. Food Funct. Antonio J, Ellerbroek A, Silver T, Vargas L, Tamayo A, Buehn R, Peacock CA.

A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metab. Egan, B. Nutr Bull , Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. Academy of Nutrition and Dietetics: How Much Water Do You Need.

By Shoshana Pritzker RD, CDN, CSSD, CISSN Shoshana Pritzker RD, CDN is a sports and pediatric dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss.

S in dietetics and nutrition from Florida International University. She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig. com, and more. Use limited data to select advertising.

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We tend to divide proteins into two groups: animal and plant. Protein-rich plant foods include pulses, legumes, lentils, tofu and other soya products. However, if a plant-based diet is sufficiently varied, you should be able to hit your protein requirements. In the UK, the Reference Nutrient Intake RNI is 0.

As such, this is a baseline, so you need to account for additional protein needs depending on your age, weight, gender, activity levels and life stage.

For more information read our expert guide on how much protein you need. High-protein diets involve eating relatively more protein, but less carbs and fat in order to support weight loss, improve energy and stabilise blood sugar levels. How you determine the amount of protein in your diet can be done by one of the following ways:.

Including more protein in your diet is said to help suppress your appetite hormones and control your hunger for hours after you have eaten. It is also thought to improve the rate at which you burn calories , by as much as per cent. All three of these aspects support how protein-rich diets may help you lose weight.

Following a high-protein diet is not complicated, we suggest using a nutrition app that provides protein values for different foods. This will allow you to log and track your meals, and give you an understanding of the amount of protein you are eating. Research suggests that a diet which contributes 1.

For the average, moderately active adult this equates to a target of about grams of protein at each main meal. You should ideally distribute your protein intake evenly throughout the day, including breakfast and snacks.

Have a look at our protein-rich breakfast ideas. Aim to balance complete protein sources like lean meats, fish, eggs and dairy with vegetables, fruits and other plant foods.

Combining animal and plant sources of protein , like beans, pulses and nuts, helps make your diet more varied and balanced overall. If you are eating carbs, focus on wholegrains so you benefit from the fibre and nutrients. Fat is an essential component of a balanced diet — it plays a key role in the absorption of fat-soluble vitamins and is important for hormone, skin and nerve health.

While watching your protein intake, make your main sources of fat the unsaturated variety, such as those found in oily fish, olives and avocado. Diets that are higher in protein are thought to help decrease hunger , increase fullness, boost the rate we burn calories and preserve muscle mass, the latter being especially important as we age.

Other benefits include protecting against bone loss when combined with bone-building nutrients, like calcium , as well as improvements to wound healing and repair.

These factors suggest a diet rich in protein may improve body composition, be effective for weight loss and help sustain your weight in the longer term. The elderly may also require extra protein. In addition to this, many experts believe that because a diet high in carbs, refined ones in particular, is the main cause of our modern obesity epidemic, cutting back on them may be beneficial.

For the majority of people, a high-protein, low-carb diet may reduce hunger and calorie intake in the short term.

For this reason, it may help with weight loss. However, researchers are still studying the long-term implications of high-protein diets, especially those that severely limit carbs. For example, studies suggest that following a low-carb diet may alter your gut microbiota , this may have a detrimental effect on the production of short-chain fatty acids SCFAs which play a protective role both in the gut and for your overall health.

Most health professionals believe that cutting out major food groups, such as carbs, may have an adverse effect on bone health , and on renal function for those with an existing kidney condition.

If you are interested in a high-protein diet, talk through the options with your GP, to ensure it is appropriate for you. High-protein, low-carbohydrate diets have become increasingly popular, examples include the Atkins diet and Dukan diet.

These diets typically allow you to eat unlimited amounts of meat, poultry, fish, eggs and most cheeses, while severely limiting carbs. A typical high-protein diet might consist of a breakfast of ham and eggs, lunch of cheese, meat, fish or an omelette and dinner consisting of meat or fish and vegetables.

Similarly, the paleo diet has received considerable attention for its high-protein principles. Another popular diet is the keto diet , this diet is slightly different because the focus is on eating higher levels of fat with more moderate amounts of protein. Diabetics and anyone with a blood sugar management issue should discuss the potential implications of a high-protein diet with their GP and healthcare team before embarking on such a regime.

Similarly, anyone who meets one or more of these criteria. How much protein do I need? How much protein to build muscle? Everything you need to know about protein. If you are concerned you're not eating enough protein, check with your doctor before changing your eating habits.

If you do need to increase your intake, our delicious, nutritionist-approved recipes are perfect for a protein-boost. High-protein recipes High-protein breakfasts High-protein lunches High-protein dinners High-protein snacks.

Kerry Torrens BSc. She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Jo Lewin is a registered nutritionist RNutr with the Association for Nutrition with a specialism in public health. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Search, save and sort your favourite recipes and view them offline.

Other high protein nuts include pistachios, which deliver 5. In addition to protein, chicken provides a variety of B vitamins, plus minerals like zinc and selenium One half of a chicken breast 86 g provides Cottage cheese is a type of cheese that is low in fat and calories yet high in protein.

One cup g of cottage cheese provides 28 g of protein Other high protein cheeses include cheddar cheese, which provides 3. Greek yogurt , also called strained yogurt, is a very thick type of yogurt high in protein.

It has a creamy texture and is a good source of many nutrients like calcium, vitamin B12 , vitamin A, selenium, and zinc One 7-ounce g container provides Other yogurt products that are high in protein include unsweetened low fat yogurt, which provides Dairy milk contains a little of nearly every nutrient that your body needs.

One cup mL of dairy milk provides 8. Lentils are among the richest sources of plant-based protein, making them an excellent choice if you follow a vegetarian or vegan diet.

Studies show that people who regularly consume lentils and other legumes have a lower risk of developing health conditions like heart disease and fatty liver disease 20 , Other high-protein legumes include chickpeas, which provide 7. Lean beef is a rich source of protein.

Consuming high amounts of red meat has been linked to a higher risk of developing certain health conditions, including colorectal cancer Try cutting back on red meat and eating plant-based protein , fish, and poultry more frequently. A 3-ounce g serving of lean beef provides Fish is an excellent source of protein and provides several important vitamins and minerals, like iodine, selenium, and vitamin B12 People who include a lot of fish in their diet tend to have a lower risk of health conditions like heart disease and type 2 diabetes.

Plus, fatty fish like salmon and herring are high in omega-3 fats, which have powerful benefits for your overall health, including supporting heart health 27 , 28 , All types of fish are high in protein.

For example, half a salmon fillet g provides However, it actually contains insufficient amounts of certain amino acids, like leucine One cup g of cooked quinoa provides 8 g of protein You can easily add protein powders like whey and pea protein to shakes, smoothies, energy balls, yogurt, and more to increase the protein and fullness factor.

Whey protein powder provides about Note that the protein content per scoop differs between products, even when the scoop size is the same.

Ezekiel bread is different from most other breads. Compared with other breads, like white bread, Ezekiel bread is high in protein, fiber, and various important nutrients. One slice 50 g of Ezekiel bread provides 6 g of protein However, remember that the exact nutritional content of Ezekiel bread will vary between products.

Pumpkin seeds are a great source of minerals like iron, phosphorus, magnesium , and zinc. Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix them with unsweetened dried fruit and almonds for a convenient snack. Other high protein seeds include sunflower seeds, which provide 7.

Turkey breast consists mostly of protein, with very little fat and few calories. It also contains several vitamins and minerals, including selenium, zinc , and vitamins B12 and B6 A 3-ounce g serving of turkey provides Shellfish , including shrimp, oysters, clams, and scallops are excellent sources of protein.

Plus, shellfish contain healthy fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12 , and iron A 3-ounce g serving of cooked clams provides Peanuts and peanut butter are packed with nutrients like protein, folate, magnesium , and vitamin E Eating peanuts and peanut butter may help make you feel full due to their high protein content.

In fact, studies show that adding peanut butter to a high carb meal may help reduce blood sugar spikes after the meal A 1-ounce Foods that are highest in protein typically include lean meat, poultry, and seafood.

But you can also get protein from eggs, beans, nuts, seeds, and soy products. You can reach g of protein per day by choosing protein-rich food options with each meal.

This can include Greek yogurt, chicken breast, and a salmon fillet. Plant-based sources to help reach your goal can include peanuts, beans, and tofu. You can increase the amount of protein you eat by eating high protein foods, such as lean meat, poultry, seafood, dairy products, or eggs, at each meal.

You can also eat plant-based protein sources such as beans, legumes, nuts, and seeds. Getting enough protein daily is essential for health. However, experts recommend most active people consume 0. Fortunately, there are many high protein foods to choose from, including animal and plant-based sources.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

Getting enough protein is important for weight loss, muscle mass, and optimal health. Here are 15 easy ways to increase your protein intake.

Eating plenty of protein has numerous benefits for weight loss, muscle gain and health. Here are 10 science-backed reasons to eat more protein. While some sources of protein are expensive, there are also many affordable high protein foods.

Here is a list of 17 healthy protein sources that…. A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease…. A diet focused on lean protein, vegetables, fruits, and whole grains is generally considered a reasonable, balanced way to lose weight.

The U. Department of Agriculture USDA dietary guidelines provide recommendations for a healthy, balanced diet. The — USDA Dietary Guidelines for Americans recommended percentage breakdown of macronutrients is as follows:. For healthy adults, the recommended dietary allowance for protein RDA is 0.

For example, if you weigh pounds 68 kilograms , you should eat at least 54 grams of protein each day. A high-protein diet that includes vegetables, fruit, whole grains, lean meats, beans and legumes, nuts, seeds, dairy, and healthy oils fits within the good health guidelines.

To lose weight, the USDA recommends a reduction of calories per day. On a 2, calorie diet, that equates to roughly 1, calories per day, but this number varies based on age, sex, weight, and activity level.

Use this calculator to determine the right number of calories for you. There are a few different varieties of high-protein diets including the Atkins Diet, Dukan Diet, and Whole Here's how they compare:.

If you exercise for weight loss, you may want to consume more protein. A position statement developed by the Academy of Nutrition and Dietetics AND , the Dietitians of Canada DC , and the American College of Sports Medicine ACSM recommends that exercisers should consume between 1.

The best diet for you is a diet that offers you the nutrients and fuel your body needs while also being a plan you can stick to. For some, this is a high-protein weight loss plan. If eating more protein helps you to eat less all day and build a stronger, more active body, then it may be a good program for you.

While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals. Exercise, sleep, and other lifestyle factors also play a major role in your overall health.

The best diet is always the one that is balanced and fits your lifestyle. Jäger R, Kerksick CM, Campbell BI, et al. International society of sports nutrition position stand: protein and exercise. J Int Soc Sports Nutr. Ganesan K, Habboush Y, Sultan S.

Intermittent fasting: The choice for a healthier lifestyle. Carreiro AL, Dhillon J, Gordon S, et al. The macronutrients, appetite, and energy intake. Annu Rev Nutr. Wolfe RR, Cifelli AM, Kostas G, Kim I-Y. Optimizing protein intake in adults: interpretation and application of the recommended dietary allowance compared with the acceptable macronutrient distribution range.

Adv Nutr. Egan B. Protein intake for athletes and active adults: Current concepts and controversies. Nutr Bull. Pasiakos SM. Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone.

J Food Sci. doi: Calcagno M, Kahleova H, Alwarith J, et al. The thermic effect of food: A review. J Am Coll Nutr. The need to reassess dietary fiber requirements in healthy and critically ill patients.

Gastroenterol Clin North Am. Battaglia Richi E, Baumer B, Conrad B, Darioli R, Schmid A, Keller U. Health risks associated with meat consumption: A review of epidemiological studies. Int J Vitam Nutr Res. Ko GJ, Obi Y, Tortorici AR, Kalantar-Zadeh K.

Dietary protein intake and chronic kidney disease. Curr Opin Clin Nutr Metab Care. Santesso N, Akl EA, Bianchi M, et al. Effects of higher- versus lower-protein diets on health outcomes: A systematic review and meta-analysis.

Eur J Clin Nutr. Shilpa J, Mohan V. Ketogenic diets: Boon or bane? Indian J Med Res. Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Bouvard V, Loomis D, Guyton KZ, et al.

Carcinogenicity of consumption of red and processed meat. Lancet Oncol. Delimaris I. Adverse effects associated with protein intake above the recommended dietary allowance for adults.

ISRN Nutr. Department of Health and Human Services and U. Department of Agriculture. Ninth Edition. Rodriguez NR, Dimarco NM, Langley S.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. Bray GA, Smith SR, de Jonge L, et al.

Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. Erratum in: JAMA. Centers for Disease Control and Prevention. Nutrition for Everyone: Protein. de Souza RJ, Bray GA, Carey VJ, et al. Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial.

Am J Clin Nutr. Fox EA, McDaniel JL, Breitbach AP, Weiss EP. Perceived protein needs and measured protein intake in collegiate male athletes: an observational study. Phillips SM, Zemel MB. Effect of protein, dairy components and energy balance in optimizing body composition.

Nestle Nutr Inst Workshop Ser. Te Morenga LA, Levers MT, Williams SM, et al. Comparison of high protein and high fiber weight-loss diets in women with risk factors for the metabolic syndrome: a randomized trial. Nutr J.

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