Nutrition
High Protein
Prioritizes protein intake (1 g+ per pound of bodyweight) for muscle building and satiety. Carb and fat ratios are flexible around the protein target.
- Type
- Macro-Based
- How hard to stick to
- Moderate
- Protein / carbs / fat
- 35 / 40 / 25%
The short version
People usually choose it for muscle building, fat loss, satiety and athletic performance.
Meals: 4-5 meals, protein at every meal (30-50g per meal).
What you eat
- Chicken breast
- Lean beef
- Fish & seafood
- Eggs & egg whites
- Greek yogurt
- Cottage cheese
- Whey protein
- Legumes
- Tofu
- Turkey
What you cut back on
- Low-protein junk food
- Excessive empty carbs
- High-fat meals with little protein
A day of eating
One day built from the High Protein recipes in the For The Reps app. It comes to about 1,433 calories and 126 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Turkey Sausage & Sweet Potato Hash | 394 | 26 g |
| Lunch | White Bean & Turkey Chili | 393 | 41 g |
| Dinner | Grass-Fed Beef Stir-Fry with Broccoli | 452 | 42 g |
| Snack | Edamame & Sea Salt Snack Bowl | 194 | 17 g |
Macros
Roughly 35% of calories from protein, 40% from carbs and 25% from fat.
On 2,000 calories a day that is about 175 g of protein, 200 g of carbs and 56 g of fat.
Before you start
Adequate hydration important. Safe for healthy kidneys. Most effective when combined with resistance training.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
