High-Protein Diet: Complete Guide

Last updated: 20 February 2026

A high-protein diet (or protein diet) is an eating pattern that provides more protein than the typical diet–often around 1.2–2.2 g per kilogram of body weight per day, or 20–30% or more of calories from protein. People use it for high protein diet for weight loss, high protein diet for muscle gain, or simply to feel full and preserve muscle. This guide explains what a high-protein diet is, how it works, protein diet foods and high protein diet meal plan ideas, benefits and risks, and who should be cautious. Always discuss diet changes with your doctor or dietitian, especially if you have kidney disease or other health conditions.

Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. If you have kidney disease or reduced kidney function, a high-protein diet may not be appropriate–your doctor may recommend a low protein diet instead. Speak to a healthcare professional before changing your diet.

Below you will find the definition of a high-protein diet, how it works, a protein diet foods list and what to limit, benefits and risks, a sample day of high protein diet meals, and answers to common questions. You can use our calorie calculator and TDEE calculator to set your calorie and protein targets.

What is a high-protein diet?

A high-protein diet (sometimes called a protein rich diet or lean protein diet) is one where protein makes up a larger share of your daily calories than in a standard balanced diet. Guidelines often suggest about 0.8 g protein per kg body weight for sedentary adults; a high protein diet might aim for 1.2–2.2 g/kg or more, depending on goals. That can mean 20–30% or more of calories from protein, with the rest from carbohydrates and fats.

There is no single “official” high-protein diet–it is a style of eating. Variations include: high protein diet for weight loss (often with a calorie deficit), high protein diet for muscle gain (with adequate calories and resistance training), high protein low carb diet or low carb high protein diet (similar to keto but with more protein), high protein low calorie diet or high protein low fat diet (for fat loss), and high protein high fiber diet (protein plus plenty of vegetables and whole grains). A protein diet plan or high protein diet plan can be tailored to your calorie needs using a TDEE calculator.

Core principles

  • Eat a protein source at every meal (or most meals).
  • Aim for 1.2–2.2 g protein per kg body weight per day (or as advised by a dietitian).
  • Choose protein diet foods such as lean meat, fish, eggs, dairy, legumes, and tofu.
  • Balance with vegetables, fibre, and healthy fats–not only protein.

How the high-protein diet works

Protein is more satiating than carbs or fat for many people, so a high protein diet for weight loss or protein diet for weight loss can help you feel full and eat less without feeling deprived. When you are in a calorie deficit, adequate protein also helps preserve muscle mass–so more of the weight you lose comes from fat. That is why a high protein diet for fat loss or best protein diet for weight loss approach is popular. For high protein diet for muscle gain or best protein diet for muscle gain, you typically eat at maintenance or a slight surplus with enough protein to support muscle repair and growth after resistance training.

There are no mandatory phases. You can follow a high protein diet plan, protein diet plan for weight loss, or high protein diet plan for weight loss from day one–for example a 7 day protein diet plan for weight loss or high protein diet meal plan that you repeat or adapt. A high protein low calorie diet plan or high protein low carb diet meal plan combines high protein with fewer carbs or fewer total calories depending on your goal. Some people use an ideal protein diet or similar commercial programme under supervision; others build their own protein diet meal plan with high protein diet recipes or protein diet recipes.

What to eat and what to limit on a high-protein diet

Protein diet foods are those rich in protein. The table below summarises what to emphasise and what to limit. High protein diet meals typically centre each meal on a protein source and add vegetables, whole grains, or healthy fats as needed.

Eat regularly (protein diet foods) Eat in moderation Limit or avoid
Lean meat (chicken, turkey, lean beef)Full-fat dairy (if not doing high protein low fat diet)Highly processed meats (sausages, bacon in excess)
Fish and seafoodWhole grains (if not doing low carb high protein diet)Sugary drinks and sweets
EggsNuts and seedsLow-protein, high-calorie junk food
Greek yogurt, cottage cheeseLegumes (beans, lentils–also add fibre)All protein diet / protein only diet (not balanced)
Tofu, tempeh, edamame (protein rich veg diet options)Vegetables and fruits (for fibre and nutrients)

For high protein diet recipes and high protein diet meals, think grilled chicken with vegetables, fish with salad, eggs with avocado and whole-grain toast, or a high protein high fiber diet bowl with legumes and plenty of vegetables. A high protein diet for women or for men uses the same principles; protein needs may be slightly different by weight and activity. If you prefer a high protein low carbohydrate diet or high protein no carb diet, you would minimise grains and starchy vegetables–see our low-carb diet and keto diet guides. A high protein high fat diet or high protein and fat diet is closer to keto; a high protein cutting diet is often used during a fat-loss phase while preserving muscle.

Potential benefits of a high-protein diet

Benefits are often described as “may” or “in studies”–individual results vary.

  • Weight and fat loss: A high protein diet for weight loss or protein rich diet for weight loss can support satiety and help preserve muscle in a calorie deficit. A high protein high fiber diet for weight loss adds fibre for fullness. The best protein diet for weight loss is one you can stick to while in a deficit.
  • Muscle gain: A high protein diet for muscle gain (or high protein diet for weight gain when the goal is muscle) supports repair and growth when combined with resistance training. Many athletes use a high protein diet plan or protein diet plan to hit daily targets.
  • Satiety: Protein is more filling per calorie for many people, which can help with portion control and adherence.

Quality of evidence: protein’s role in satiety and muscle preservation is well supported; effects on long-term weight maintenance and health vary. Talk to your doctor or dietitian about whether a high-protein diet is right for you.

Risks and who should be cautious

In healthy people, a high protein diet is generally considered safe in the short to medium term. Long-term effects are less clear. A few points:

  • Kidney function: In people with normal kidneys, high protein intake has not been clearly shown to cause harm, but evidence is mixed for the long term. If you have kidney disease or reduced kidney function, your doctor or dietitian may recommend a low protein diet instead of a high-protein one. Do not start a high-protein diet if you have kidney issues without medical advice.
  • Balance: An all protein diet or protein only diet is not balanced and can lack fibre, vitamins, and other nutrients. A healthy high-protein diet includes vegetables, fibre, and variety.
  • Hydration: Higher protein intake can increase the need for fluid; drink enough water.

Before starting a high-protein diet, especially if you have kidney disease, liver disease, or other conditions, consult your doctor or a registered dietitian.

Sample high-protein diet day (meal ideas)

This is one example of high protein diet meals–not a prescriptive plan. Adjust portions to your calorie and protein targets (use our TDEE calculator and aim for your chosen protein level).

  • Breakfast: Scrambled eggs with spinach and cheese; or Greek yogurt with nuts and berries; or an omelette with vegetables (high protein diet meal plan style start).
  • Lunch: Grilled chicken or tuna salad with plenty of vegetables and olive oil; or lentil soup with a side of chicken or fish; or a turkey and vegetable wrap.
  • Dinner: Baked salmon or lean beef with broccoli and sweet potato or quinoa; or tofu stir-fry with vegetables and brown rice.
  • Snacks: Cottage cheese, Greek yogurt, hard-boiled eggs, edamame, or a small handful of nuts. These fit a high protein low calorie diet or 1200 calorie high protein diet when portions are controlled.

For more structure, use a high protein diet meal plan, protein diet meal plan, or 7 day protein diet plan for weight loss from a reputable source or dietitian. High protein diet recipes and protein diet recipes can help you vary your high protein diet meals. If you are combining with low carbs, see our low-carb diet and keto diet guides for a low carb high protein diet plan style.

Frequently asked questions about the high-protein diet

A high-protein diet is an eating pattern that provides more protein than the typical diet–often around 1.2–2.2 g per kg of body weight per day, or 20–30% or more of calories from protein. It is used for weight loss, muscle gain, and satiety. Protein diet foods include meat, fish, eggs, dairy, legumes, and tofu.

A high protein diet for weight loss can help because protein is filling and may preserve muscle when you are in a calorie deficit. Weight loss still requires eating fewer calories than you burn. Use our calorie calculator and TDEE calculator to set your target and discuss with a dietitian for a personalised plan.

Protein diet foods include lean meat, poultry, fish, eggs, Greek yogurt, cottage cheese, legumes, tofu, tempeh, and nuts. You can combine them with vegetables, whole grains, and healthy fats. See the “What to eat and what to limit” section above for a full table.

Yes. A high protein diet for muscle gain (or best protein diet for muscle gain) supports muscle repair and growth when combined with resistance training. Many athletes use a high protein diet plan or protein diet plan to hit their protein targets.

Yes. A low carb high protein diet or high protein low carb diet meal plan is common–similar to keto but with more emphasis on protein. It can support weight loss and satiety. See our low-carb diet and keto diet guides for more.

In healthy people, a high-protein diet is generally not harmful to kidneys in the short to medium term, but long-term evidence is mixed. If you have kidney disease or reduced kidney function, your doctor or dietitian may recommend a low protein diet instead. Always check before starting.

Summary

A high-protein diet emphasises protein diet foods–meat, fish, eggs, dairy, legumes, tofu–and is often used for high protein diet for weight loss or high protein diet for muscle gain. A high protein diet plan or high protein diet meal plan can be tailored to your calories and goals; you can combine it with lower carbs (low carb high protein diet) or keep a high protein high fiber diet for satiety. If you have kidney disease, a low protein diet may be recommended instead–always check with your doctor. Use our calorie calculator and TDEE calculator to set your targets, and explore our weight loss diet, low-carb diet, or bodybuilding and cutting diet guides for related approaches.

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Sources and further reading

This article is based on current scientific and clinical sources. For more detail, see:

  • NIH / dietary guidelines on protein and healthy eating
  • Systematic reviews on high-protein diets and weight loss, muscle mass, and satiety
  • Position statements from sports nutrition and dietetic associations on protein intake
  • Clinical guidelines on protein restriction in kidney disease (when a low protein diet is indicated)

Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.

Content quality

Written by DietaBest Editorial Team

Medically reviewed by Dr. Alex Novak, MD (Internal Medicine)

Last updated:

This guide is for general education only and does not replace personal medical advice. Always talk to your doctor or a registered dietitian before making major diet or lifestyle changes, especially if you have a medical condition or take medication.