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Diet Chart For High protein

About Diet Chart Do's And Dont's Food Items You Can Easily Consume



Protein is crucial to nearly every bodily function. We need it to have energy, to feel full, to build muscle, to process nutrients, boost immunity to send chemical signals and basically to stay alive. High protein is needed in clinical instances (pregnancy, malnutrition, injuries, burns) and general instances (muscle building, weight loss). Proteins are made up of amino acids and out of 21 amino acids 10 are not produced in our body, and we call them as essential amino acids. So it is necessary to get it from external sources to complete the formation of protein in our body. A high-protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carbohydrate diets, such as the Atkins Diet, which are not food-energy–controlled and which often contain large amounts of fat.

Person to person the needs of the protein differ, excess consumption of protein may cause health problems. The breakdown of protein results in two types bodily waste: non-nitrogenous and nitrogenous. Non-nitrogenous waste is combination of carbon dioxide and water. Nitrogenous waste is referred to as urea, uric acid and creatinine. Urea makes up the majority of these types of waste products. It is advised for those on a high protein diet to drink ample quantities of water to aid in the excretion process of this nitrogen based waste via the kidneys.

Diet Chart

Breakfast (8:00-8:30AM)Mashroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg)
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( fish 180 g)+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 cup boilled channa+ light tea 1 cup.
Dinner (8:00-8:30PM)3 Roti/ chapati+ 1/2 cup mix veg curry
Breakfast (8:00-8:30AM)4 Idli + Sambar 1/2 cup+1 table spoon Gren chutney/ Tomato Chutney+ 2 egg white
Mid-Meal (11:00-11:30AM)1 cup bana+ almond milk shake.
Lunch (2:00-2:30PM)1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.
Evening (4:00-4:30PM)1 cup tea+ Home made protein bar.
Dinner (8:00-8:30PM)3 Roti / chappathi+Ridge guard subji 1/2 cup.
Breakfast (8:00-8:30AM)Sprouts & Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled black channa.
Lunch (2:00-2:30PM)1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit salad+ Yoghurt
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji
Breakfast (8:00-8:30AM)Chicken sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cottage cheese.
Lunch (2:00-2:30PM)Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Evening (4:00-4:30PM)1 cup light tea+ Chicken salad 1 cup.
Dinner (8:00-8:30PM)3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Breakfast (8:00-8:30AM)chappati-4+ Egg roast 1/2 cup 2 egg
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)4 Roti+1/2 cup salad + Fish curry ( 180 gm fish)+ 1/2 cup cabbage subji.
Evening (4:00-4:30PM)1 Portion fruit+ cotage cheese
Dinner (8:00-8:30PM)3 Roti / chappathi.+ Tomato subji 1/2 cup.
Breakfast (8:00-8:30AM)Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cotage cheese.
Lunch (2:00-2:30PM)1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup.
Evening (4:00-4:30PM)1 Cup light tea+ Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1 cup Bitter guard subji.
Breakfast (8:00-8:30AM)Chicken keema Paratha 2+ 1 tbs green chutney+ 1 glass skim milk.
Mid-Meal (11:00-11:30AM)1 cup boilled channa
Lunch (2:00-2:30PM)4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup.
Evening (4:00-4:30PM)1 cup blue berry milk shake
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji

Do's And Dont's


  1. Take good quality proteins
  2. Drink more water
  3. Eat complex carbohydrates.
  4. Drink skimmed milk for better protein absorption.
  5. Include all variety protein sources with your diet.


  1. Don't take huge amount of protein at a time.
  2. Don't go for a fatty preparation of protein sources.

Food Items You Can Easily Consume

  1. Skinless Chicken: White meat is the leanest choice, but even dark meat can be a good choice if you skip the skin. Both chicken and turkey give you about 25 grams of high-quality protein, along with B vitamins and selenium.
  2. 90% (or Leaner) Ground Beef: Lean ground beef is a source of high-quality protein, and you don't need a lot to get the protein you need. Just 3 ounces delivers 22 grams of protein, along with a healthy dose of iron, zinc and vitamin B1
  3. Beans & Lentils: These vegetarian proteins are super-healthy and you should eat them frequently. Not only do they give you protein (9 grams per half cup), they are also brimming with filling fiber, heart-healthy folate and energy-creating iron.
  4. Lowfat or Nonfat Dairy: Dairy products, like milk, yogurt, cottage cheese and ricotta cheese are good lean sources of protein. Make a smoothie with yogurt, skim milk and your favorite fruits for an on-the-go breakfast or snack.
  5. Tofu & Other Soy Foods: Soy is one of the top vegetarian protein sources. 1/2 cup of tofu gives you 8 - 10 grams of protein (depending on whether it’s soft or firm), while 1 cup of edamame gives you 17 grams.
  6. Eggs:The incredible, edible egg is a good way to get a bit of protein in your diet. One egg offers 6 grams of protein for just 70 calories.

  • McAuley KA, Hopkins CM, Smith KJ, McLay RT, Williams SM, Taylor RW, Mann JI. Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women. Diabetologia. 2005 Jan 1;48(1):8-16.
  • Baba NH, Sawaya S, Torbay N, Habbal Z, Azar S, Hashim SA. High protein vs high carbohydrate hypoenergetic diet for the treatment of obese hyperinsulinemic subjects. International journal of obesity. 1999 Nov;23(11):1202-6.
  • Piatti PM, Monti LD, Magni F, Fermo I, Baruffaldi L, Nasser R, Santambrogio G, Librenti MC, Galli-Kienle M, Pontiroli AE, Pozza G. Hypocaloric high-protein diet improves glucose oxidation and spares lean body mass: comparison to hypocaloric high-carbohydrate diet. Metabolism. 1994 Dec 1;43(12):1481-7.

Popular Questions & Answers

Can you please help me to know my ovulation day? Period date: 17/07/2021 last period date: 14/07/2021. I am trying to conceive so I require my ovulation day. Also my weight is 75 kg. Can you give me nutrition tips for what diet shall I maintain while trying to conceive?

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
Those who have regular 28 days cycle get ovulation around 14th day counting from the first day of the period (bleeding) means sexual intercourse around 11 to 16th day helps for pregnancy. Those who get cycles differently calculations have to be ma...

What foods and drinks to be taken and what to avoid after ovulation means my egg raptured on 29th july so help me what to eat and not from today. Can I take egg omelet or not, we are planning for baby, so help me out. And what is the chances of conceiving we have done intercourse on 28th done at 8: 30 pm, on 30th done at 2: 30 am means night of 29th and on 31st done at 4 am. All time I stay on bed with pillow under butts for 1 hour each, help me.

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
I stay on bed with pillow under butts for 1 hour each- Not required. Food has no particular effect. Like anyone balanced diet with high protein and all vitamins and minerals.Gynecologist must have prescribed you folic acid - all planning pregnancy...

I am 35 week 4 days pregnant, in my 34.1 week baby growth was showing 31.2 week with baby weight as 1692 g +- 247 in doppler scan. Also there was reduced diastolic flow in umbilical artery with sd ratio as 3.47,pi and ri are normal. Rest other parameters (afi, bp,sugar, uterine artery, cerebral, mca,ductus, cerebroplacental etc) are also normal. My next doppler scan is scheduled tomorrow. Please note my fetal movement are good and m on high protein diet, amino acids, arginine. Please advise what can be further line of treatment or follow up and how I can wait for delivery?

MD - Obstetrtics & Gynaecology, FMAS, DMAS, Fellowship in Assisted Reproductive technology, MBBS Bachelor of Medicine and Bachelor of Surgery
Gynaecologist, Burhanpur
Hello, you have an intrauterine growth retarded foetus and you are already 34 weeks with reduced diastolic flow, meds would have limited effect in your case. Early delivery recommended based on doppler flow metric studies. For detailed discussion ...

Hi, recently I got recovered from covid. During covid I had taken steroids. Due to which my fasting sugar level got increased. Normally it is around 180 in fasting. Doctor advice me take geminor and teneligliptin 20 mg. But sugar level is not going down. Please advice.

MBBS, MD Internal Medicine, PhD (Endocrinology), FRCP(Edin)
Endocrinologist, Vellore
Dear Mr. lybrate-user, after stopping steroids it takes about 30-4 weeks for sugars to normalize. If this has not happened you need to adjust you diet medication and exercise to wquickly get the sugars under control. You can take an online consult...

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Reviewed By
Diploma In Diet & Nutrition
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