Diet Program Guide
High Protein Diet
Prioritise protein at every meal to preserve muscle, reduce hunger and support fat loss
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A high protein diet prioritises protein intake above the typical dietary recommendations, usually targeting 1.6–2.5g of protein per kilogram of body weight per day. For a 70kg person, this means consuming between 112g and 175g of protein daily — significantly more than the standard 0.8g/kg recommended for sedentary adults.
The rationale is well-supported by research: protein is the most satiating macronutrient, meaning it reduces hunger more effectively than carbohydrates or fat. It also has the highest thermic effect — the body burns more calories digesting protein than it does processing carbs or fat. Most importantly, during a calorie deficit, adequate protein intake preserves lean muscle mass, so that weight loss comes from fat rather than muscle.
A high protein approach is not a specific "diet" in the traditional sense — it is a principle that can be applied across any dietary framework, from omnivore to vegetarian. The rest of the plate (carbs vs. fat ratio) is flexible depending on preference.
Key Principles
- Target 1.6–2.5g protein per kg of body weight daily
- Include a protein source at every meal and every snack
- Prioritise lean protein sources — chicken, fish, eggs, Greek yogurt, cottage cheese
- Distribute protein evenly across meals — 30–40g per sitting is optimal for muscle protein synthesis
- Carbs and fat are flexible — adjust based on preference and goals
- Track protein intake until hitting targets feels intuitive
What to Eat & What to Avoid
✓ High protein foods
- Chicken breast and turkey
- Eggs and egg whites
- Salmon, tuna, cod, prawns
- Lean beef and pork loin
- Greek yogurt (0% fat)
- Cottage cheese and ricotta
- Tofu, tempeh, edamame
- Lentils and chickpeas
- Whey or plant protein powder
- Skyr (Icelandic yogurt)
✗ Minimise
- Empty-calorie snacks (crisps, biscuits)
- Sugary drinks and alcohol
- Heavily processed meats (low protein density)
- Meals with no protein source
- Excessive refined carbs in large portions
- High-fat sauces that add calories without protein
A Typical High Protein Day
Breakfast
4 scrambled eggs with smoked salmon + 200g Greek yogurt with berries~520 kcal · 58g protein · 22g fat · 20g carbs
Lunch
200g grilled chicken breast with brown rice (150g cooked), roasted vegetables and a tablespoon of olive oil~540 kcal · 52g protein · 12g fat · 52g carbs
Snack
250g cottage cheese with cucumber slices + a hard-boiled egg~240 kcal · 30g protein · 8g fat · 8g carbs
Dinner
200g salmon fillet with steamed broccoli and sweet potato (200g), drizzled with lemon and olive oil~560 kcal · 46g protein · 20g fat · 38g carbs
Who It Suits Best
A high protein diet is ideal for people doing resistance training or any form of regular exercise who want to preserve or build muscle while losing fat. It's also well-suited to those who struggle with hunger on conventional calorie-restricted diets, since protein is more filling per calorie than carbs or fat.
It is adaptable for vegetarians and vegans, though plant-based protein requires more planning to hit daily targets. It's less suited to those with kidney disease (who should consult a doctor about protein levels) or those who find meal prep and food tracking burdensome.
Advantages & Disadvantages
Advantages
- Strongest appetite suppression
- Preserves muscle during fat loss
- Boosts metabolism (thermic effect)
- Flexible — works with any dietary style
- Well-supported by research
- Improves body composition
Disadvantages
- Can be expensive (lean proteins cost more)
- Requires planning and tracking
- Meals can feel repetitive
- Not suitable for kidney disease without medical guidance
- High-protein vegan eating requires effort
Tips & Tricks
- Calculate your target first. Multiply your body weight in kg by 2. That's a good starting protein target in grams. Use the protein calculator to get a precise number based on your activity level.
- Protein at every meal — no exceptions. A meal without a protein source is a missed opportunity. Even a small snack should include Greek yogurt, eggs, cottage cheese or a handful of nuts.
- Batch cook proteins on the weekend. Grill 6 chicken breasts, hard-boil 8 eggs, cook a batch of lentils. This makes weekday meal assembly fast and effortless.
- Greek yogurt is your best friend. It's cheap, fast, versatile and delivers ~17g protein per 100g. Use it as a snack, breakfast base, sauce or dip.
- Don't neglect vegetables. High protein doesn't mean all meat. Load your plate with vegetables for fibre, micronutrients and satiety without adding many calories.
- Protein powder is optional, not required. It's a convenient top-up, not a replacement for whole foods. If you're consistently hitting your target through food, you don't need it.
Frequently Asked Questions
How much protein do I actually need?
For general health, 0.8g per kg of body weight is the minimum. For active individuals and those wanting to build or preserve muscle, 1.6–2.2g per kg is well-supported by current research. The upper limit of 2.5g per kg is typically only beneficial for very active athletes or during aggressive cutting phases.
Does high protein damage kidneys?
In healthy individuals with normal kidney function, high protein intake does not cause kidney damage — this concern is based on studies in people with pre-existing kidney disease. That said, if you have known kidney problems, impaired renal function or a family history of kidney disease, discuss protein targets with your doctor before increasing intake significantly.
What are the best plant-based protein sources?
Tofu (8g/100g), tempeh (19g/100g), edamame (11g/100g), lentils (9g/100g cooked), chickpeas (9g/100g cooked), seitan (25g/100g), and plant protein powders (pea, soy, hemp). Combining different plant proteins throughout the day ensures you get all essential amino acids.
Do I need protein powder?
No. Protein powder is convenient but not essential. Many people hit high protein targets through whole foods — eggs, Greek yogurt, cottage cheese, meat, fish and legumes — without any supplementation. Powder is useful when you're busy, travelling, or genuinely struggling to meet targets through food alone.
Free Tools to Support Your High Protein Diet
Disclaimer: This guide is for general educational purposes only and does not constitute medical or nutritional advice. Individuals with kidney disease, liver conditions or other medical conditions should consult a healthcare professional before increasing protein intake significantly.
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