Eating plenty of protein can make it easier for you to add lean muscle, lose stubborn fat and feel full longer. Besides crash diets, extreme low-carb plans and other fad diets, eating a high-protein diet is tested and proven and it is particularly useful for men to sculpt their bodies.
Here, you’ll discover what a high-protein diet is about, find sample meals, explore its positives and negatives and hear about my experience trying it.
What is a High-Protein Diet?
A high-protein diet means eating more protein which accounts for 25–35% of all calories you eat in a day. Following this meal plan helps keep muscle while encouraging your body to lose fat, whether you use it in addition to strength training.
Various Protein-Rich Food:
- Chicken breast, lean beef, eggs, fish and turkey are included in this type of food.
- Popular plant-based foods include lentils, tofu, quinoa, edamame and chickpeas
- Whey protein, casein and plant-based protein powders are included.
Benefits of a High-Protein Diet for Men
1. It helps you gain muscle and keep it over time. Eating protein helps the body produce muscle after you exercise.
2. Using Exercise Burns Extra Energy for You. Almost 20–30% of the calories in protein are needed for the body to process it which is why protein has a higher metabolic effect.
3. Helps you control your appetite and reduces your urge to snack. Eating protein helps you stay full for a longer period which means you won’t need to eat as many snacks between meals.
4. Supports losing fat, in addition to losing weight. Having more protein in your meals helps men reduce body fat and hold onto their muscle — this is important for being athletic.
How Much Protein Do Men Need
The general recommendation for a high-protein diet is:
1.2 to 2.2 grams of protein per kilogram of body weight
For a 180 lb (82 kg) man: 98–180 grams of protein per day
Your exact requirement depends on:
Physical activity level
Muscle-building goals
Age and metabolism
Sample High-Protein Meal Plan for Men
Breakfast
3 scrambled eggs
½ cup cottage cheese
1 slice whole grain toast
Protein: ~35g
Snack
Whey protein shake with almond milk
1 banana
Protein: ~25g
Lunch
Grilled chicken breast
1 cup quinoa
Steamed broccoli
Protein: ~40g
Snack
Low-fat Greek yogurt
10 almonds
Protein: ~20g
Dinner
Baked salmon
1 cup roasted sweet potatoes
Mixed greens with olive oil
Protein: ~45g
Total Daily Protein: ~165g
Personal Experience with a High-Protein Diet
About a year back, I found that a high-protein diet helped me after low energy, feeling very hungry and losing muscle during my weight cuts. I kept an eye on how much protein I ate and tried to get 150 grams each day, going to the gym 4 days a week.
What Changed:
- Over just 3 month, I lost fat but not any of my strength.
- I experienced a stronger feeling of being full and also felt more active
- My muscles became much more noticeable.
- Try meal prepping protein ahead of time as one of my main tips! Prepare extra meat, put it into containers and you’ll have it ready all the time. No excuses.
Best High-Protein Foods for Men
| Food | Protein (per serving) | Bonus Nutrients |
|---|---|---|
| Chicken breast | 26g / 100g | B6, niacin |
| Salmon | 22g / 100g | Omega-3 fatty acids |
| Greek yogurt | 17g / 170g | Calcium, probiotics |
| Lentils | 18g / cup cooked | Fiber, iron |
| Tofu | 10g / ½ cup | Calcium, magnesium |
| Eggs | 6g / egg | Vitamin D, choline |
Conclusion: Start Your High-Protein Journey Today
If you’re a man wanting to build muscle, get rid of extra fat and speed up your metabolism, following a high-protein diet will be very beneficial. If you make a good plan, stay loyal to it and choose healthier habits, you can improve your body and your overall health.
