High Protein Diet Guidelines, Tips and Recipes

By Andrea Cohen
Published 8/1/2024
Dietitian Reviewed: Jane Schwartz, RDN, CLT
In This Article
High Protein Diet Guidelines, Tips and Recipes

High protein diets have become increasingly popular in recent years due to their touted health benefits, most notably their ability to aid in weight loss and management. But what does it mean to follow a high protein diet? How much protein should you eat? And what kinds of foods are high in protein? We have answers to those questions and more, along with tips for increasing the protein in your diet and delicious high protein recipes you’ll want to make again and again.

What Is a High Protein Diet?

High protein diets derive a larger-than-normal percentage of their daily calories from protein. There’s no exact protein level that constitutes a high protein diet, but when your diet contains more protein than is typical, at the expense of lowering carbohydrates and fat, it is considered to be a diet high in protein.

What Is Protein?

Protein is one of the three main macronutrients in the diet, which are nutrients your body needs in large amounts to function properly. The other two primary macronutrients are carbohydrates and fat. Protein is comprised of complex molecules called amino acids that are essential for growth and proper body function, supporting brain development, healthy bones and muscles, hormone production and more. Although there are 22 amino acids, nine of them cannot be made by the human body so the only way to get them is from the food we eat. That’s why they are referred to as essential amino acids.

High Protein Benefits

Protein is an essential nutrient that the body needs to function properly. In addition to supporting your brain, bones, muscles, skin, hair, nails, internal organs, tissue, immune system and metabolism, there are several benefits of high protein diets. Adding more protein to your diet has been shown to help control hunger by keeping you feeling full longer and suppressing your appetite. This may help you reduce your calorie intake which aids in weight management. 

Another benefit of protein is that it helps your body build and repair muscles, which preserves lean muscle mass and boosts your metabolism. This not only makes you stronger but also helps you burn more calories, even at rest. Protein may also help your bones absorb calcium more efficiently, which keeps them stronger. Additionally, eating more protein may help with better blood sugar control and can keep you energized.

High Protein Guidelines

The amount of protein a person needs depends on several factors, including weight, sex, age, level of physical activity, health status, daily calories consumed and more. That’s why there is not an exact rule for how much protein to eat. 

The USDA recommends that adults get at least 10% of their daily calories from protein. Some people consider diets high in protein if they get over 30% of calories from protein but health experts suggest that the average person not eat more than 35% of calories from protein (elite athletes and bodybuilders are the exception). Many people who follow higher protein diets consume between 20% and 35% of calories from protein. If you have kidney disease, you may have to limit the amount of protein in your diet, so talk to a doctor or dietitian before increasing the amount of protein you eat. 

One gram of protein contains about 4 calories so here’s an example of how much protein to eat if you consume 2,000 calories daily, depending on the percent of protein in your diet*:

  • 10% = 50 grams of protein (200 calories). 
  • 20% = 100 grams of protein (400 calories) 
  • 35% = 175 grams (700 calories) 

* These numbers will change based on how many calories you consume daily.

Rather than determining how much protein to eat based on a percentage of daily calories, some people base protein needs on their body weight. The number of grams of protein consumed per pound of ideal body weight typically varies in high protein diets between 0.6 grams and 1 gram but will depend on activity level and other factors. 

High Protein Foods

Protein is a vital component of a healthy diet. It is especially important that you consume enough of the nine essential amino acids that your body can’t produce and the only way to get that is from food. Animal proteins, such as those from meat, poultry, fish, eggs and dairy, are complete proteins, which means they contain all nine essential amino acids. You can also get protein from some plant foods, such as legumes, lentils, pulses, nuts, tofu, edamame and quinoa, among others. Most plant-based proteins do not contain all nine essential amino acids so they are referred to as incomplete proteins. However, even if you follow a plant-based diet, you can get sufficient protein as long as you eat foods high in protein and have enough variety in the foods you eat.

Tips for Increasing Protein Intake

Looking to eat more protein? Here are some easy ways to make it happen:

  • Eat protein at every meal. Not only will this help keep you full, but it will also prevent blood sugar spikes and will help you reach your protein goals.
  • Don’t forget protein when you snack. You may think of protein as something that belongs mostly at meals, but there are plenty of protein-rich snacks that will keep you satisfied, energized and going strong. Consider snacking on high protein foods like eggs, edamame, nuts, cottage cheese, beans or a protein bar or smoothie.
  • Prioritize protein first. Before filling up on side dishes, eat your protein. This is especially important if you are trying to lose weight, since eating more protein will fill you up faster and keep you feeling full longer.
  • Choose leaner cuts of meat. By selecting leaner cuts of meat, you can increase portion sizes slightly so you get more protein without increasing the number of calories you’re eating. For example, have sirloin steak instead of a porterhouse or eat chicken breasts instead of thighs.
  • Embrace high protein foods. Aside from foods that are obviously high in protein, such as beef, pork, lamb, chicken, turkey, fish and eggs, there are other foods you can add to your diet to up the protein level. Cottage cheese is high in protein and other cheeses are also sources of protein (although watch the fat content). Greek yogurt contains more protein than other types of yogurt. Plant-based foods like edamame, tofu, beans and lentils are good sources of protein and should be a key component of plant-based diets. Nuts, seeds and nut butters offer small amounts of protein but are also high in fat, so keep portions limited and don’t rely on them as a main protein source.

 

Recipes for High Protein Meals

You may be surprised by how easy it is to eat more protein. From high protein breakfasts to high protein dinners, we have plenty of easy high protein meals you can get on the table fast. You’ll also love that they’re delicious and satisfying and will keep you feeling full for hours. As a general rule of thumb, we consider a meal high protein if it has at least 20 grams of protein per serving.

Answers to Common Questions About High Protein Diets

  • Diets that are high in protein derive more than the standard 10% of daily calories from protein, often going as high as 30% - 35% of calories. Some foods are higher in protein than others but there is not an exact protein level that constitutes a high protein food or diet.

  • The amount of protein you eat needs to be totaled up throughout the day, but some people consider foods that have at least 15 to 25 grams of protein to be high in protein.

  • At Health eCooks, we consider high protein meals those that have at least 20 grams of protein. Some people aim to get closer to 30 grams of protein at each meal. To eat more protein at meals, focus on lean meats, poultry, seafood, eggs, beans, soy and dairy.

  • At Health eCooks, we designate high protein snacks as those that have at least 8 to 10 grams of protein. Snack choices like Greek yogurt, cheese, nuts, and protein bars and smoothies are good high protein snack options.

  • There are several reasons people follow high protein diets. Some people find it’s easier to lose weight or maintain a healthy weight if they eat more protein because protein keeps you feeling full longer and may also rev your metabolism. Diets higher in protein also support lean muscle mass and are good for muscle recovery, so many people who are physically active make protein a priority in their diet. 

  • Protein is the building block of muscles and helps with muscle recovery, growth and repair. That’s why it’s important to eat protein after working out, especially if you are doing strength training or other muscle-building activities. Most muscle-building diets are very high in protein for this reason.

  • Weight loss and protein go together so well because protein keeps you feeling fuller longer so you’re less likely to overeat. By eating protein, your blood sugar levels are also less likely to spike and then crash, which results in fewer cravings and hunger pangs. Eating more protein also promotes lean muscle mass, which may increase your metabolism so you burn more calories even at rest. This all may make it easier for you to lose or maintain weight.

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