150+ g of protein — without dry chicken
A four-meal template hitting 150–180 g of protein across 1,800–2,400 kcal, with variety you'll actually look forward to.
Quick plan
Daily total lands at ~1,800–2,400 kcal and ~150–180 g protein.
Breakfast options
Lunch options
Dinner options
Snack options
Generate a full plan in seconds
Our meal planner combines these options automatically. Set your calorie target, pick High-Protein, and generate.
Open the meal planner →Why high-protein works
Protein outranks carbs and fat on two metrics that matter for body composition: it's the most satiating macro per calorie, and its thermic effect of food (TEF) is 20–30% — meaning you burn a fifth of its calories just digesting it. No other macro comes close.
In practical terms, high-protein diets lead to:
- More muscle preservation in a deficit
- Lower hunger throughout the day
- Easier adherence than low-protein plans
- Slightly higher total energy burn
Frequently asked questions
How much protein is 'high-protein'?+
Generally, anything above 1.6 g of protein per kilogram of bodyweight — or above 25% of daily calories — is considered high-protein. For most adults this lands between 120 and 180 grams per day.
Can I eat too much protein?+
For healthy kidneys, intakes up to 2.5 g/kg have been studied without adverse effects. Most people won't voluntarily exceed 2.2 g/kg because protein is very filling.
What are the best high-protein foods?+
Eggs, chicken breast, lean beef, fish (salmon, tuna, cod), Greek yoghurt, cottage cheese, tofu, tempeh, lentils, chickpeas, whey protein and edamame. Mixing animal and plant sources gives you the best amino acid profile with variety.
Is this plan good for weight loss?+
Yes — a high-protein intake is the cornerstone of a muscle-preserving weight-loss diet. Pair this plan with a calorie deficit target from our calorie-deficit calculator and you're set.