High-protein meal plan
Daily menu with portions and macros
This menu includes protein at each meal: cottage cheese for breakfast, chicken breast for lunch, yogurt as a snack and cod for dinner. Grains, bread, fruit and vegetables add variety throughout the day.
kkal.ai Editorial Team · · Educational example, no medical review
Estimated daily totals
- Calories
- 1,809 kcal
- Protein
- 165.2 g
- Carbs
- 164.5 g
- Fat
- 55.5 g
Target: 1,800 kcal
Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.
How to customize this menu
Check the protein on the package
Greek yoghurts differ markedly: they have 9 g of protein per 100. A dessert with a similar name may contain much less protein.
Look all day
Protein is spread across four meals. Your needs depend on your body weight, activity and health. A higher protein total does not make a meal plan better for everyone.
Daily shopping list
Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.
Protein products
- Cottage cheese 5%200 g
- Chicken breast, cooked without skin160 g
- Greek yogurt 2%, no sugar200 g
- Cod, ready180 g
Cereals and bread
- Oat flakes, dry30 g
- Buckwheat, boiled180 g
- Whole grain bread20 g
Vegetables and fruits
- Strawberries, fresh or frozen, without sugar150 g
- Tomatoes, fresh200 g
- Apple, edible part180 g
- Potatoes, boiled150 g
- Broccoli cooked without oil200 g
Oils and nuts
- Olive or sunflower oil20 g
- Almonds15 g
Frequently asked questions
Is this diet free of carbohydrates?
No. It contains oatmeal, buckwheat, potatoes, bread and fruit. Focusing on protein does not mean eliminating carbohydrates.
Can I replace cod with a protein shake?
This is not an equivalent replacement for the dish: the composition and volume will be different. If you use a supplement, check the label for it and keep a variety of regular foods.
How are calories and macros calculated?
For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.
Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.
Show values per 100 g products
| Product | kcal | P, g | F, g | C, g |
|---|---|---|---|---|
| Cottage cheese 5% | 121 | 17 | 5 | 1.8 |
| Oat flakes, dry | 370 | 13 | 7 | 62 |
| Strawberries, fresh or frozen, without sugar | 32 | 0.7 | 0.3 | 7.7 |
| Chicken breast, cooked without skin | 165 | 31 | 3.6 | 0 |
| Buckwheat, boiled | 110 | 4.2 | 1.1 | 21.3 |
| Tomatoes, fresh | 18 | 0.9 | 0.2 | 3.9 |
| Olive or sunflower oil | 900 | 0 | 100 | 0 |
| Greek yogurt 2%, no sugar | 73 | 9 | 2 | 4 |
| Apple, edible part | 52 | 0.3 | 0.2 | 13.8 |
| Almonds | 579 | 21.2 | 49.9 | 21.6 |
| Cod, ready | 90 | 20 | 0.8 | 0 |
| Potatoes, boiled | 82 | 2 | 0.1 | 17 |
| Broccoli cooked without oil | 35 | 2.4 | 0.4 | 7.2 |
| Whole grain bread | 247 | 9 | 3.5 | 43 |
Sources for self-checking
General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.
- WHO: principles of healthy eating
- NIDDK: Individual Calorie Planning
- USDA FoodData Central: Food Ingredients Guide
These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.
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