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.https://link.springer.com/article/10.1007/s00125-004-1603-4
  • 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.https://www.nature.com/articles/0801064
  • 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.https://www.sciencedirect.com/science/article/abs/pii/0026049594900051

Popular Questions & Answers

My wife is 2 months pregnant. I want my child to be very intelligent, so what food to feed at what time. Nuts, fruits, horlicks etc.

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
I want my child to be very intelligent- every one wants. Food - nothing special- balanced diet with folic acid, dha (or omega-3), high protein, calcium and iron during pregnancy.

I am mohmad younus age 23 first year medical student my problem is my hair fall when I notice too much hair fall I start minoxidil and finasteride with out any doctor consultation using it from 45 days and I see result with in a month but from last 4 to 5 days I see hair fall back as same like before what should I do.

Diploma in Trichology - Cosmetology
Trichologist, Mumbai
Hello! lybrate-user first of all the reasons for hair fall need to be find out. There are several reasons for hair fall and genetics plays an important role in hair health. Any recent illness resulting high fever nutritional deficiency chemical tr...

Good day, how are you my name is vivian matu. My baby she's 14 weeks and she is having pale hands and feet not eating very well am still breastfeed her. Is the anything that I can do or get to help her.

Certified Nutritionist
Dietitian/Nutritionist, Ahmedabad
You should increase your water intake and should eat high protein food, you can google high protein food list.
1 person found this helpful

My uric acid level is 9.44 mg/dal & triglycerides are 162. 49 mg/dl, alanine transaminase (sgpt) 62.04 u/l, cholesterol-hdl 37.05 mg/dl, very low density lipoprotein 32.5 mg/dl, rdw-cv 16.1%, bilirubin-total 1.25 mg/dl, ldl/hdl cholesterol ratio is 1.8, what should I will have to done to maintain all these problems, should I take medicines for these low and high level of different body functions. I have taken medicine for cholesterol ecosprin 75/10. Please suggest appropriate suggestions.

MBBS, CCEBDM, Diploma in Diabetology, Diploma in Clinical Nutrition & Dietetics, Cetificate Course In Thyroid Disorders Management (CCMTD)
Endocrinologist, Dharwad
Mr. lybrate-user, thanks for the query. I have seen the details mentioned. It would have been ideal if you had mentioned all the liver function test values, similarly all lipids (ldl & total cholesterol). Hdl is low, but more importantly one shoul...

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PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
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