High Protein
Prioritizes protein intake (1g+ per pound of bodyweight) for muscle building and satiety. Carb and fat ratios are flexible around the protein target.
Goal of the plan
Source best-for note: Muscle building, fat loss, satiety, athletic performance.
Who it is for
The source category is Macro-Based, with difficulty marked Moderate.
Example meals and foods
The source macro split is 35% protein, 40% carbohydrate, and 25% fat.
Meal timing: 4-5 meals, protein at every meal (30-50g per meal).
- Chicken breast
- Lean beef
- Fish & seafood
- Eggs & egg whites
- Greek yogurt
- Cottage cheese
- Whey protein
- Legumes
- Tofu
- Turkey
Foods to limit or adapt
- Low-protein junk food
- Excessive empty carbs
- High-fat meals with little protein
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionAdequate hydration important. Safe for healthy kidneys. Most effective when combined with resistance training.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
Related posts
Flexible Dieting (IIFYM)
Alkaline Diet
Atkins
