08 Nov Sample High Protein Meal plans
To support muscle mass, you should aim for approximately 2 g of protein per kilogram of body weight, as recommended by Peter Attia.
These sample diets below are designed for a person weighing 145 lb (≈ 66 kg). Depending on your level of activity, fat and carbohydrate intake can fluctuate, but the protein intake should stay close to 2 g/kg of your ideal weight.
⚙️ Targets – Balanced option
- Calories: ~1,800 kcal
- Protein: ~120 g
- Carbs: ~180 g
- Fat: ~60 g
🥣 Meal Plan – Balanced
Breakfast (≈30 g protein, 400 kcal)
High-Protein Greek Yogurt Bowl
- 1 cup (225 g) nonfat Greek yogurt — 20 g protein, 130 kcal
- ½ scoop Klean Whey Isolate Protein — 10 g protein, 50 kcal
- ½ cup oats — 150 kcal
- ½ cup mixed berries — 40 kcal
- 1 tsp honey — 20 kcal
Macros: 390 kcal, 30 g protein, 45 g carbs, 5 g fat
Snack 1 (Mid-morning)
Protein Shake
- ½ scoop Klean Whey Isolate Protein — 10 g protein, 50 kcal
- 1 cup unsweetened almond milk — 30 kcal
- 1 small banana — 90 kcal
- 1 Tbsp natural peanut butter — 90 kcal
Macros: 260 kcal, 10 g protein, 20 g carbs, 10 g fat
Lunch
Grilled Chicken Grain Bowl
- 4 oz (115 g) grilled chicken breast — 35 g protein, 190 kcal
- ½ cup cooked quinoa — 110 kcal
- 1 cup roasted mixed vegetables (broccoli, peppers, zucchini) — 80 kcal
- 1 Tbsp olive oil (for roasting) — 120 kcal
Macros: 500 kcal, 35 g protein, 35 g carbs, 18 g fat
Snack 2 (Afternoon)
Cottage Cheese & Fruit
- ½ cup low-fat cottage cheese — 14 g protein, 90 kcal
- 1 small apple — 80 kcal
Macros: 170 kcal, 14 g protein, 20 g carbs, 2 g fat
Dinner
Salmon with Veggies and Rice
- 4 oz (115 g) baked salmon — 25 g protein, 230 kcal
- ¾ cup cooked brown rice — 160 kcal
- 1 cup steamed asparagus — 40 kcal
- 1 tsp olive oil drizzle — 40 kcal
Macros: 470 kcal, 25 g protein, 40 g carbs, 15 g fat
Lower carb option
⚙️ Targets – Lower carb option
- Calories: ~1,800 kcal
- Protein: ~120 g
- Carbs: ~90 g
- Fat: ~95 g
🥣 Meal Plan
Breakfast (≈30 g protein, 400 kcal)
High-Protein Greek Yogurt Bowl (Low-Carb)
- 1 cup (225 g) nonfat Greek yogurt — 20 g protein, 130 kcal
- ½ scoop Klean Whey Isolate Protein — 10 g protein, 50 kcal
- ¼ cup berries — 20 kcal
- 10 almonds (≈1 Tbsp chopped) — 70 kcal
- 1 tsp chia seeds — 25 kcal
Macros: 395 kcal, 30 g protein, 15 g carbs, 10 g fat
Snack 1 (Mid-morning)
Protein Shake
- ½ scoop Klean Whey Isolate Protein — 10 g protein, 50 kcal
- 1 cup unsweetened almond milk — 30 kcal
- 1 Tbsp natural peanut butter — 90 kcal
- ½ Tbsp cocoa powder (optional) — 10 kcal
Macros: 180 kcal, 10 g protein, 5 g carbs, 9 g fat
Lunch
Chicken & Veggie Power Bowl
- 5 oz grilled chicken breast — 40 g protein, 230 kcal
- 1½ cups roasted low-carb veggies (broccoli, zucchini, cauliflower) — 100 kcal
- 1 Tbsp olive oil — 120 kcal
- ¼ avocado (for healthy fats) — 60 kcal
Macros: 510 kcal, 40 g protein, 12 g carbs, 27 g fat
Snack 2 (Afternoon)
Cottage Cheese & Nuts
- ½ cup low-fat cottage cheese — 14 g protein, 90 kcal
- 10 pecan halves — 100 kcal
Macros: 190 kcal, 14 g protein, 6 g carbs, 11 g fat
Dinner
Salmon & Vegetables
- 5 oz baked salmon — 30 g protein, 290 kcal
- 1 cup steamed asparagus — 40 kcal
- 1 Tbsp olive oil (drizzle) — 120 kcal
- 1 cup side salad (leafy greens, cucumber) with 1 Tbsp olive-oil vinaigrette — 100 kcal
Macros: 550 kcal, 30 g protein, 10 g carbs, 35 g fat
⚙️Daily Targets – Lower Fat option
- Calories: ~1,800 kcal
- Protein: ~120 g
- Carbs: ~100 g
- Fat: ~40 g
🥣 Meal Plan
Breakfast (≈30 g protein, 360 kcal)
High-Protein Yogurt Bowl
- 1 cup (225 g) nonfat Greek yogurt — 20 g protein, 130 kcal
- ½ scoop Klean Whey Isolate Protein — 10 g protein, 50 kcal
- ¼ cup berries — 20 kcal
- 1 Tbsp chia seeds — 60 kcal
- 1 tsp honey (optional) — 20 kcal
Macros: 360 kcal, 30 g protein, 25 g carbs, 7 g fat
Snack 1 (Mid-morning)
Protein Shake
- ½ scoop Klean Whey Isolate Protein — 10 g protein, 50 kcal
- 1 cup unsweetened almond milk — 30 kcal
- ½ banana — 45 kcal
Macros: 125 kcal, 10 g protein, 8 g carbs, 2 g fat
Lunch
Grilled Chicken Bowl
- 5 oz (140 g) grilled chicken breast — 42 g protein, 230 kcal
- ½ cup cooked quinoa — 110 kcal
- 1 cup roasted vegetables (broccoli, peppers, zucchini) — 80 kcal
- 1 tsp olive oil (for roasting) — 40 kcal
Macros: 460 kcal, 42 g protein, 30 g carbs, 8 g fat
Snack 2 (Afternoon)
Cottage Cheese & Fruit
- ½ cup low-fat cottage cheese — 14 g protein, 90 kcal
- 1 small apple — 80 kcal
Macros: 170 kcal, 14 g protein, 20 g carbs, 2 g fat
Dinner
Salmon with Veggies
- 4 oz (115 g) baked salmon — 25 g protein, 230 kcal
- 1 cup steamed asparagus — 40 kcal
- 1 tsp olive oil (drizzle) — 40 kcal
Macros: 310 kcal, 25 g protein, 15 g carbs, 6 g fat
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