Dietitian Merve Sancaktar

High Protein Diet Plan

Having a muscular and strong appearance is the dream of most people. What is required for this is patience, perseverance and persistence, but these alone are not enough. Supporting your sports life with a high protein diet will help you achieve the look you've been dreaming of faster. Many high protein diet programs are prepared for 50-60% protein intake. The remaining 40-50% consists of carbohydrates and fats. It is also possible to reduce the carbohydrate rate according to the diet plan you will regulate. low carb - high protein diet You can burn fat faster and shorten your slimming process. The high protein diet plan is prepared according to the amount of protein that a normal person should take.

What is a High Protein Diet?

Women need at least 2.000 calories and men around 2.400 calories per day. These calories are used for one day's energy of the body. So the calories you take are burned on the same day. In order to lose weight and get rid of your fat, it is essential to create a calorie deficit in your body. (For example: low calorie foods) The common mistake is to starve the body. This can cause your metabolism to slow down, and it can also cause different problems, especially muscle loss. A high protein diet plan keeps you full, gets you in shape and prevents you from losing muscle.

high protein diet
Diet plan with high protein foods

High Protein Diet Plan Benefits

Thanks to the high protein meal plan, you can easily lose weight and increase your muscle mass without starving yourself. Let's take a closer look at the benefits of a high protein diet plan.

  • Increases Your Muscle Mass

There is no one who does not know the relationship between protein and muscles. Protein, which is also one of the building blocks of the body, helps to form new muscle fibers in the body and to repair the damage that occurs in the muscles after training. When there is an excess of calories in the body, the high protein level will increase your muscle mass and allow you to get rid of your fat in a short time. Moreover, your metabolic rate increases due to high protein levels.

There are gaps between the amount of calories burned by muscle and fat masses. So much so that while fat burns only 3 calories a day, muscle burns exactly 50 calories. High protein meal plan about 2500 calories It allows you to get the fat, but there is nothing in it to feed the fat. In other words, this nutrition plan helps you get the right amount of protein and calories to increase your muscle mass, while helping you to remove fat from your body. In this way, you can lose weight in a healthy way without being hungry.

  • High Protein Diet Boosts Metabolism

Did you ever notice? After a protein-heavy diet, you feel much more energetic than you normally do. The reason for this is extremely simple. Your body consumes much more energy to break down the protein that comes to it. Breaking down fat cells is much easier than protein. So weight loss is easier with a high protein diet.

  • High Protein Diet and Feeling of Fullness

High protein meal planOne of the best parts of the diet is that you don't need to skip meals like in classic diets. At the same time, it does not condemn you to hunger by keeping you full.

  • Strong Immune System

Our body has to come into contact with hundreds of thousands of harmful microorganisms during the day. Some of these pests manage to enter our body, but this is not a problem for people with strong immune systems. The immune system recognizes the harmful microorganism and destroys it in a short time. In order for this system to continue without any disruption, the body must receive a certain amount of protein. Also if you don't eat white and red meat high protein vegan foods you can consume.

high protein diet plan
high protein nutrition diet

What Should a High Protein Diet Plan Be Like for Weight Loss?

We will share below high protein diet menu It will get you in shape in no time.


  • 1 cup high-protein milk
  • 2 pieces of eggs
  • 1 matchbox cheese
  • 1 handful of nuts or oats
  • 1 cup of tea or coffee


  • 1 to 2 servings of chicken, meat, or fish
  • 1 serving of pasta or rice
  • 1 portion of salad
  • 1 portion of fruit


  • 1 serving of yogurt or 1 glass of milk
  • 1 sandwich (turkey, chicken or tuna)
  • 1 high protein bar


  • 1 serving of vegetables
  • 1 portion of meat
  • 1 portion of fruit


photo of author
Born in 1982, Specialist Dietitian Merve Sancaktar completed her master's degree in nutrition and dietetics. Sancaktar has been providing dietitian services in a private hospital for 4 years.

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