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High Protein Meal Plan: 7 Days at 1,800 kcal and 150 g Protein (2026)

A 7-day high protein meal plan for weight loss at about 1,800 kcal and 146–153 g protein a day, plus a vegetarian version. Protein targets by goal, protein per 100 kcal for common foods, and how to eat 150 g a day.

By Md Sadab Wasim, founder of CallieEditorial standardsPublished October 6, 2026Updated October 6, 202618 min read

high protein meal planhigh protein diet for weight losshow to eat 150g protein a dayvegetarian high protein meal plan1800 calorie meal planprotein per 100 calories

Key takeaways

Most adults do well on 1.2–1.6 g of protein per kg of body weight a day. In a calorie deficit, 1.6–2.2 g/kg helps protect muscle. For someone around 70–90 kg who is cutting, that lands near 150 g.
A 2012 meta-analysis of 24 trials found that higher-protein diets at the same calories led to 0.79 kg more weight loss and 0.43 kg more lean mass kept than standard-protein diets over about 12 weeks.
The 7-day plan below gives 1,784–1,801 kcal and 146–153 g of protein a day. The vegetarian version gives 1,786–1,804 kcal and 144–155 g. All figures come from USDA FoodData Central and are approximate.
The easiest way to eat 150 g a day is four feedings of 30–45 g: three meals and one protein snack. That matches the research suggestion of about 0.4 g/kg per meal over at least four meals.
Protein per 100 kcal is the number that matters in a deficit. Shrimp, white fish, tuna, egg whites and chicken breast give about 19–24 g per 100 kcal. Lentils give about 8 g, and almonds under 4 g.

title: "High Protein Meal Plan: 7 Days at 1,800 kcal and 150 g Protein (2026)" description: "A 7-day high protein meal plan for weight loss at about 1,800 kcal and 146–153 g protein a day, plus a vegetarian version. Protein targets by goal, protein per 100 kcal for common foods, and how to eat 150 g a day." publishedAt: "2026-10-06" updatedAt: "2026-10-06" category: "Nutrition" tags: ["high protein meal plan", "high protein diet for weight loss", "how to eat 150g protein a day", "vegetarian high protein meal plan", "1800 calorie meal plan", "protein per 100 calories"] keyTakeaways:

"Most adults do well on 1.2–1.6 g of protein per kg of body weight a day. In a calorie deficit, 1.6–2.2 g/kg helps protect muscle. For someone around 70–90 kg who is cutting, that lands near 150 g."
"A 2012 meta-analysis of 24 trials found that higher-protein diets at the same calories led to 0.79 kg more weight loss and 0.43 kg more lean mass kept than standard-protein diets over about 12 weeks."
"The 7-day plan below gives 1,784–1,801 kcal and 146–153 g of protein a day. The vegetarian version gives 1,786–1,804 kcal and 144–155 g. All figures come from USDA FoodData Central and are approximate."
"The easiest way to eat 150 g a day is four feedings of 30–45 g: three meals and one protein snack. That matches the research suggestion of about 0.4 g/kg per meal over at least four meals."
"Protein per 100 kcal is the number that matters in a deficit. Shrimp, white fish, tuna, egg whites and chicken breast give about 19–24 g per 100 kcal. Lentils give about 8 g, and almonds under 4 g." faq:
question: "How much protein do I need on a high protein diet for weight loss?" answer: "1.6–2.2 g per kg of body weight a day is the usual range while you are in a calorie deficit. For a 75 kg person that is 120–165 g. If you have a lot of weight to lose, base it on a goal weight or a mid-range weight rather than your current one, or the number gets unrealistically high."
question: "How do I eat 150 g of protein a day?" answer: "Split it into three meals of about 35–45 g and one snack of 25–30 g. A meal at that level is about 150 g of cooked chicken breast, a can of tuna plus some chickpeas, or 300 g of Greek yogurt with oats. A protein snack is 200 g of cottage cheese, 250 g of Greek yogurt, or a 30 g scoop of whey in milk."
question: "Is 150 g of protein a day too much?" answer: "For healthy adults it is within the range used in research. 150 g is about 1.9 g/kg for an 80 kg person. Studies on resistance training found no extra lean-mass gain beyond about 1.6 g/kg, so more mainly helps with fullness and muscle retention in a deficit. If you have kidney disease, talk to your doctor before raising protein."
question: "Can vegetarians eat 150 g of protein a day?" answer: "Yes, if eggs and dairy are in. The vegetarian week below reaches 144–155 g a day at about 1,800 kcal using Greek yogurt, cottage cheese, egg whites, tofu, tempeh, lentils, edamame and some whey. Vegan diets can get there too, but it takes more soy, seitan or protein powder."
question: "Do I need protein shakes?" answer: "No. The meat-and-fish plan uses whey on two days and could drop it. Shakes are convenient when appetite is low or time is short. A 30 g scoop of whey is about 106 kcal and 23 g of protein in USDA data, but check your brand's label, since products differ."
question: "Who should not follow a high protein meal plan?" answer: "People with chronic kidney disease, anyone on a prescribed protein limit, and pregnant women should get a target from their doctor or dietitian instead. Endurance athletes in heavy training usually need more carbohydrate than this plan gives."

Callie is our app. This page is a meal plan and a protein guide, not an app review, and Callie comes up once near the end.

The 30-second answer

A high protein meal plan for weight loss gives about 1.6–2.2 g of protein per kg of body weight inside a calorie deficit. For most people between 70 and 90 kg that means 140–160 g a day. The 7-day plan below hits 146–153 g of protein at about 1,800 kcal, split into three meals of 31–45 g and one snack of 25–32 g, with all values from USDA FoodData Central. A vegetarian week follows.

Find your own target first:

Free protein calculator

Per-kg targets from the research consensus. All math is on-device — nothing leaves your browser.

Goal

Unit

Bodyweight (kg)Meals per day

Daily range

112–168

grams protein / day

Recommended

140 g

midpoint target

Per meal

35 g

across 4 meals

Cutting (calorie deficit): Higher protein protects muscle while you lose fat. Range is 1.6–2.4 g/kg (70 kg × 1.6–2.4). Protein contributes ~560 kcal — count it against your daily target.

Medical disclaimer

This is general information, not medical advice. If you have kidney disease, diabetes, are pregnant, or take a GLP-1 medication, get your calorie and protein targets from your doctor or a registered dietitian.

Protein targets by goal

These ranges match our protein calculator. They come from the ISSN position stand on protein and exercise, a 2018 meta-analysis on resistance training, and research on protein during calorie restriction.

Goal	Protein per kg of body weight	What the research says
Avoiding deficiency (RDA)	0.8 g/kg	The US RDA is a minimum for sedentary adults, not a target for body composition (National Academies).
General health, maintenance	1.2–1.6 g/kg	The ISSN puts most exercising people at 1.4–2.0 g/kg (Jäger et al., 2017).
Weight loss (calorie deficit)	1.6–2.2 g/kg	Higher protein at the same calories kept 0.43 kg more lean mass and gave 0.79 kg more weight loss in a 24-trial meta-analysis (Wycherley et al., 2012). Lean, trained people dieting hard may need more (Helms et al., 2014).
Muscle gain with lifting	1.6–2.2 g/kg	Gains in lean mass plateaued around 1.62 g/kg in 49 trials (Morton et al., 2018).
On a GLP-1 medication	1.6 g/kg or more	Appetite drops sharply, so protein has to be planned. See GLP-1 and muscle loss.

What that means in grams a day:

Body weight	General (1.2–1.6 g/kg)	In a deficit (1.6–2.2 g/kg)
60 kg / 132 lb	72–96 g	96–132 g
70 kg / 154 lb	84–112 g	112–154 g
80 kg / 176 lb	96–128 g	128–176 g
90 kg / 198 lb	108–144 g	144–198 g
100 kg / 220 lb	120–160 g	160–220 g

The plan below, at 146–153 g, fits someone of roughly 66–96 kg in a deficit. If you weigh a lot more, use your goal weight for the math rather than your current weight.

Who an 1,800 kcal plan suits

1,800 kcal is a deficit of about 500–750 kcal for people whose maintenance is 2,300–2,550 kcal. On Mifflin-St Jeor estimates, that covers most men who are sedentary to lightly active and many women who are larger or moderately active. Check yours with the maintenance calories (TDEE) calculator, and see how many calories to eat to lose weight for picking the gap. If your maintenance is closer to 2,000, our 1500 calorie meal plan is the better fit.

Protein per 100 kcal of common foods

In a deficit, the useful number is how much protein you get per 100 kcal, not per 100 g. Values are per 100 g as eaten, from USDA FoodData Central (SR Legacy). Brands vary, so check labels on packaged items, especially protein powder.

Food (USDA entry)	kcal per 100 g	Protein per 100 g	Protein per 100 kcal
Shrimp (cooked)	99	24.0 g	24.2 g
Whey protein	352	78.1 g	22.2 g
Canned tuna in water (drained)	116	25.5 g	22.0 g
Cod fillet (cooked)	105	22.8 g	21.7 g
Turkey breast (roasted)	136	29.5 g	21.7 g
Egg whites	52	10.9 g	21.0 g
Chicken breast (cooked)	165	31.0 g	18.8 g
Greek yogurt 0%	59	10.2 g	17.3 g
Cottage cheese 1%	72	12.4 g	17.2 g
Lean sirloin steak (cooked)	188	30.3 g	16.1 g
95% lean ground beef (cooked)	164	25.8 g	15.7 g
Firm tofu	144	17.3 g	12.0 g
Salmon fillet (cooked)	206	22.1 g	10.7 g
Tempeh (cooked)	195	19.9 g	10.2 g
Edamame (shelled)	121	11.9 g	9.8 g
Skim milk	35	3.4 g	9.7 g
Part-skim mozzarella	254	24.3 g	9.6 g
Egg	143	12.6 g	8.8 g
Lentils (cooked)	116	9.0 g	7.8 g
Black beans (cooked)	132	8.9 g	6.7 g
Chickpeas (cooked)	164	8.9 g	5.4 g
Whole-wheat bread	252	12.4 g	4.9 g
Peanut butter	598	22.2 g	3.7 g
Quinoa (cooked)	120	4.4 g	3.7 g
Almonds	579	21.1 g	3.7 g
Rolled oats (dry)	379	13.2 g	3.5 g
White rice (cooked)	130	2.7 g	2.1 g

The pattern is simple. Lean animal proteins and low-fat dairy give 15–24 g per 100 kcal. Tofu, salmon, tempeh and eggs give about 9–12 g. Beans, lentils and chickpeas give 5–8 g, and nuts and grains give under 5 g. A plan that gets 150 g of protein in 1,800 kcal needs most of its protein from the top half of the table.

How to eat 150 g of protein a day: the per-meal split

Schoenfeld and Aragon suggest about 0.4 g/kg per meal across at least four meals, up to about 0.55 g/kg per meal at the high end (Schoenfeld & Aragon, 2018). For an 80 kg person that is 32–44 g per meal, which lines up with the common 30–40 g advice. Going above 40 g in one meal isn't wasted. It just adds less for muscle than spreading it would.

Eating time	Protein target	Examples (USDA values)
Breakfast	30–40 g	300 g Greek yogurt 0% (177 kcal, 31 g) with oats; or 2 eggs + 150 g egg whites (221 kcal, 29 g)
Lunch	35–45 g	150 g cooked chicken breast (248 kcal, 47 g); or a 120 g drained can of tuna (139 kcal, 31 g) plus chickpeas
Dinner	35–45 g	200 g firm tofu (288 kcal, 35 g); or 150 g cooked cod (158 kcal, 34 g)
Snack	20–30 g	200 g cottage cheese 1% (144 kcal, 25 g); or 30 g whey (106 kcal, 23 g)
Total	about 120–160 g

Three habits do most of the work:

Decide the protein first at every meal, then add the carbs and vegetables around it.
Make breakfast count. Toast or cereal alone is 5–10 g. Breakfast is where most people fall short of 150 g.
Keep a ready protein snack (yogurt, cottage cheese, a shake) for the afternoon, so dinner doesn't have to carry 70 g.

The 7-day high protein meal plan (about 1,800 kcal)

Weights are for cooked meat, fish, grains and legumes, unless marked dry. Each day total is the sum of its four meal rows, and all figures are approximate.

Daily totals at a glance:

Day	Calories (kcal)	Protein
1	1,798	149 g
2	1,796	150 g
3	1,794	148 g
4	1,801	149 g
5	1,784	150 g
6	1,794	146 g
7	1,795	153 g

Day 1

Meal	What you eat	kcal	Protein
Breakfast	Greek yogurt 0% 300 g, rolled oats (dry) 40 g, blueberries 100 g, almonds 17 g	484	40 g
Lunch	Chicken breast (cooked) 110 g, brown rice (cooked) 180 g, broccoli 150 g, olive oil 1 tsp (5 g)	500	43 g
Dinner	Salmon fillet (cooked) 150 g, potato (baked) 200 g, green beans 150 g, olive oil 1 tsp (5 g)	592	41 g
Snack	Cottage cheese 1% 200 g, apple 150 g	222	25 g
Day total		1,798	149 g

Day 2

Meal	What you eat	kcal	Protein
Breakfast	2 eggs, egg whites 100 g, whole-wheat bread 2 slices (70 g), spinach 30 g, avocado 70 g	490	34 g
Lunch	Canned tuna in water (drained) 100 g, chickpeas (cooked) 130 g, cucumber 100 g, tomatoes 100 g, feta 20 g, olive oil 1 tsp (5 g)	459	41 g
Dinner	Turkey breast (roasted) 100 g, quinoa (cooked) 280 g, zucchini 150 g, red pepper 100 g, olive oil 1 tsp (5 g)	565	45 g
Snack	Greek yogurt 0% 250 g, strawberries 150 g, almonds 15 g	282	30 g
Day total		1,796	150 g

Day 3

Meal	What you eat	kcal	Protein
Breakfast	Rolled oats (dry) 50 g, skim milk 250 ml, whey protein 20 g, banana 100 g, peanut butter 16 g	532	35 g
Lunch	Chicken breast (cooked) 100 g, 1 whole-wheat pita (60 g), hummus 50 g, romaine lettuce 50 g, tomatoes 100 g, cucumber 100 g	482	43 g
Dinner	Cod fillet (cooked) 150 g, white rice (cooked) 240 g, asparagus 150 g, olive oil 2 tsp (10 g)	591	44 g
Snack	Greek yogurt 0% 250 g, raspberries 80 g	189	26 g
Day total		1,794	148 g

Day 4

Meal	What you eat	kcal	Protein
Breakfast	Greek yogurt 0% 300 g, rolled oats (dry) 40 g, strawberries 150 g	377	37 g
Lunch	95% lean ground beef (cooked) 120 g, brown rice (cooked) 180 g, frozen mixed vegetables (cooked) 150 g, olive oil 1 tsp (5 g)	560	40 g
Dinner	Chicken breast (cooked) 110 g, sweet potato (baked) 300 g, broccoli 150 g, olive oil 1 tsp (5 g)	548	44 g
Snack	Cottage cheese 1% 200 g, pear 150 g, almonds 15 g	316	28 g
Day total		1,801	149 g

Day 5

Meal	What you eat	kcal	Protein
Breakfast	2 eggs, whole-wheat bread 2 slices (70 g), tomatoes 100 g, avocado 50 g, cottage cheese 1% 100 g	489	36 g
Lunch	Chicken breast (cooked) 110 g, couscous (cooked) 200 g, cucumber 100 g, red pepper 100 g, olive oil 2 tsp (10 g)	535	43 g
Dinner	Shrimp (cooked) 115 g, whole-wheat pasta (cooked) 240 g, zucchini 150 g, tomatoes 100 g, olive oil 1 tsp (5 g)	556	45 g
Snack	Greek yogurt 0% 250 g, blueberries 100 g	204	26 g
Day total		1,784	150 g

Day 6

Meal	What you eat	kcal	Protein
Breakfast	Rolled oats (dry) 50 g, skim milk 250 ml, egg whites 120 g, raspberries 80 g, almonds 10 g	439	31 g
Lunch	Canned tuna in water (drained) 120 g, potato (baked) 200 g, green beans 150 g, 1 egg, olive oil 1 tsp (5 g)	493	45 g
Dinner	Lean sirloin steak (cooked) 110 g, white rice (cooked) 230 g, frozen mixed vegetables (cooked) 150 g, olive oil 1 tsp (5 g)	648	44 g
Snack	Cottage cheese 1% 200 g, orange 150 g	214	26 g
Day total		1,794	146 g

Day 7

Meal	What you eat	kcal	Protein
Breakfast	Greek yogurt 0% 250 g, rolled oats (dry) 40 g, banana 100 g, peanut butter 20 g	508	36 g
Lunch	Salmon fillet (cooked) 120 g, brown rice (cooked) 150 g, edamame (shelled) 75 g, cucumber 100 g	537	40 g
Dinner	Chicken breast (cooked) 110 g, potato (baked) 300 g, broccoli 150 g, olive oil 1 tsp (5 g)	557	45 g
Snack	Whey protein 30 g, skim milk 250 ml	193	32 g
Day total		1,795	153 g

Vegetarian version (about 1,800 kcal)

Lacto-ovo vegetarian: eggs and dairy, no meat or fish. Each cell gives the meal, then its calories and protein. Days come to 1,786–1,804 kcal and 144–155 g of protein.

Day	Breakfast	Lunch	Dinner	Snack	Day total
1	Greek yogurt 0% 300 g, rolled oats (dry) 40 g, blueberries 100 g, chia seeds 10 g (434 kcal, 38 g)	Firm tofu 200 g, brown rice (cooked) 150 g, broccoli 150 g, olive oil 1 tsp (5 g) (569 kcal, 42 g)	Lentils (cooked) 200 g, 2 eggs, spinach 100 g, whole-wheat bread 50 g, olive oil 1 tsp (5 g) (568 kcal, 40 g)	Cottage cheese 1% 200 g, apple 150 g (222 kcal, 25 g)	1,793 kcal, 145 g
2	2 eggs, egg whites 150 g, whole-wheat bread 2 slices (70 g), tomatoes 100 g (415 kcal, 39 g)	Chickpeas (cooked) 200 g, feta 40 g, cucumber 100 g, tomatoes 100 g, Greek yogurt 0% 100 g, olive oil 1 tsp (5 g) (570 kcal, 35 g)	Tempeh (cooked) 160 g, quinoa (cooked) 200 g, zucchini 150 g, olive oil 1 tsp (5 g) (619 kcal, 42 g)	Whey protein 30 g, skim milk 250 ml (193 kcal, 32 g)	1,797 kcal, 148 g
3	Rolled oats (dry) 50 g, skim milk 250 ml, whey protein 30 g, banana 100 g (472 kcal, 40 g)	Egg whites 150 g, 2 eggs, 1 whole-wheat pita (60 g), hummus 40 g, romaine lettuce 50 g, tomatoes 100 g (500 kcal, 39 g)	Firm tofu 200 g, white rice (cooked) 150 g, frozen mixed vegetables (cooked) 150 g, olive oil 1 tsp (5 g) (625 kcal, 43 g)	Greek yogurt 0% 250 g, raspberries 80 g (189 kcal, 26 g)	1,786 kcal, 148 g
4	Greek yogurt 0% 300 g, rolled oats (dry) 40 g, strawberries 150 g, almonds 5 g (406 kcal, 38 g)	Lentils (cooked) 200 g, cottage cheese 1% 100 g, carrot 80 g, cucumber 100 g, whole-wheat bread 2 slices (70 g) (528 kcal, 41 g)	Edamame (shelled) 150 g, firm tofu 100 g, white rice (cooked) 190 g, broccoli 150 g, olive oil 1 tsp (5 g) (669 kcal, 44 g)	Whey protein 30 g, skim milk 250 ml (193 kcal, 32 g)	1,796 kcal, 155 g
5	2 eggs, egg whites 100 g, whole-wheat bread 2 slices (70 g), cottage cheese 1% 100 g (443 kcal, 45 g)	Black beans (cooked) 200 g, flour tortilla 50 g, part-skim mozzarella 50 g, red pepper 100 g, tomatoes 100 g (588 kcal, 36 g)	Tempeh (cooked) 150 g, whole-wheat pasta (cooked) 150 g, zucchini 150 g, tomatoes 100 g (556 kcal, 41 g)	Greek yogurt 0% 250 g, blueberries 100 g (204 kcal, 26 g)	1,791 kcal, 148 g
6	Rolled oats (dry) 50 g, skim milk 250 ml, egg whites 170 g, raspberries 80 g (407 kcal, 35 g)	Firm tofu 200 g, couscous (cooked) 150 g, cucumber 100 g, red pepper 100 g, olive oil 1 tsp (5 g) (541 kcal, 42 g)	Lentils (cooked) 250 g, 2 eggs, cauliflower 150 g, white rice (cooked) 100 g, olive oil 1 tsp (5 g) (642 kcal, 41 g)	Cottage cheese 1% 200 g, orange 150 g (214 kcal, 26 g)	1,804 kcal, 144 g
7	Greek yogurt 0% 250 g, rolled oats (dry) 40 g, banana 100 g, peanut butter 16 g (484 kcal, 35 g)	Egg whites 150 g, 2 eggs, whole-wheat bread 2 slices (70 g), spinach 50 g, mushrooms 100 g, avocado 40 g (495 kcal, 43 g)	Firm tofu 140 g, brown rice (cooked) 230 g, edamame (shelled) 75 g, broccoli 150 g (628 kcal, 43 g)	Whey protein 30 g, skim milk 250 ml (193 kcal, 32 g)	1,800 kcal, 153 g

Without whey, take off about 23 g of protein on the days that use a 30 g scoop. Replace it with 250 g of Greek yogurt 0% (148 kcal, 25 g), or 200 g of cottage cheese (144 kcal, 25 g).

When a high protein plan is not the best choice

A registered dietitian or your doctor if you have chronic kidney disease, are pregnant, have diabetes, or are on a prescribed diet. They can set a protein target around your health.
A higher-carbohydrate plan if you do endurance training. The ISSN position stand says endurance athletes should focus on getting enough carbohydrate, with protein helping recovery.
The 1500 calorie meal plan if your maintenance is close to 2,000 kcal. At 1,800 you would barely be in a deficit.
Cronometer's free tier if you want to watch fiber and micronutrients while you raise protein. It tracks 84 nutrients and has a barcode scanner, with ads (Cronometer).

Logging protein without weighing everything

Protein targets fall apart on portion guesses. A chicken breast that looks like 120 g can easily be 180 g. In Callie you log a meal by photo, voice or text, and a photo scan opens a review screen where you correct foods and portions before anything is saved. Callie also builds daily diet plans matched to your BMI, so a high protein day like the ones above comes sized to you. It is a subscription after 3 trial logs: $34.99 a year in the US.

Sources

Jäger R, Kerksick CM, Campbell BI, et al. (2017). "International Society of Sports Nutrition Position Stand: protein and exercise." J Int Soc Sports Nutr 14:20. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD (2012). "Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials." Am J Clin Nutr 96(6):1281–1298. https://pubmed.ncbi.nlm.nih.gov/23097268/
Morton RW, Murphy KT, McKellar SR, et al. (2018). "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." Br J Sports Med 52(6):376–384. https://bjsm.bmj.com/content/52/6/376
Helms ER, Zinn C, Rowlands DS, Brown SR (2014). "A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes." Int J Sport Nutr Exerc Metab 24(2):127–138. https://pubmed.ncbi.nlm.nih.gov/24092765/
Schoenfeld BJ, Aragon AA (2018). "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution." J Int Soc Sports Nutr 15:10. https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press. https://nap.nationalacademies.org/catalog/10490
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (April 2018). Accessed October 6, 2026. https://fdc.nal.usda.gov/
Mifflin MD, St Jeor ST, Hill LA, et al. (1990). "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr 51(2):241–247. https://pubmed.ncbi.nlm.nih.gov/2305711/
Cronometer Support. "Subscription Types." Accessed October 6, 2026. https://support.cronometer.com/hc/en-us/articles/360028026971-Subscription-Types

Frequently asked questions

How much protein do I need on a high protein diet for weight loss?

1.6–2.2 g per kg of body weight a day is the usual range while you are in a calorie deficit. For a 75 kg person that is 120–165 g. If you have a lot of weight to lose, base it on a goal weight or a mid-range weight rather than your current one, or the number gets unrealistically high.

How do I eat 150 g of protein a day?

Split it into three meals of about 35–45 g and one snack of 25–30 g. A meal at that level is about 150 g of cooked chicken breast, a can of tuna plus some chickpeas, or 300 g of Greek yogurt with oats. A protein snack is 200 g of cottage cheese, 250 g of Greek yogurt, or a 30 g scoop of whey in milk.

Is 150 g of protein a day too much?

For healthy adults it is within the range used in research. 150 g is about 1.9 g/kg for an 80 kg person. Studies on resistance training found no extra lean-mass gain beyond about 1.6 g/kg, so more mainly helps with fullness and muscle retention in a deficit. If you have kidney disease, talk to your doctor before raising protein.

Can vegetarians eat 150 g of protein a day?

Yes, if eggs and dairy are in. The vegetarian week below reaches 144–155 g a day at about 1,800 kcal using Greek yogurt, cottage cheese, egg whites, tofu, tempeh, lentils, edamame and some whey. Vegan diets can get there too, but it takes more soy, seitan or protein powder.

Do I need protein shakes?

No. The meat-and-fish plan uses whey on two days and could drop it. Shakes are convenient when appetite is low or time is short. A 30 g scoop of whey is about 106 kcal and 23 g of protein in USDA data, but check your brand's label, since products differ.

Who should not follow a high protein meal plan?

People with chronic kidney disease, anyone on a prescribed protein limit, and pregnant women should get a target from their doctor or dietitian instead. Endurance athletes in heavy training usually need more carbohydrate than this plan gives.

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