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High Protein Diet Plan

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Recovery is the most important part of a good fitness routine. Our muscles are made up of various chains of amino acids which we can either obtain directly or through proteins. It is commonly said that proteins are the ?building blocks? of the human body.

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This is because they aid in repairing muscles that breakdown when you are working out. The amino acid chains break and need to be replenished in order to prevent any muscle loss.

It is also a good idea to include a high protein diet for weight loss. It is the most effective way to lose weight as you build lean mass and cut down on the fat.

How Does Protein Help In Weight Loss?

Most people believe that a high protein diet plan is only necessary when you are trying to build big muscles. It is true that proteins help increase the volume of the muscles by constantly helping them recover. However, proteins also have several weight loss related benefits such as:

#1. Regulating hunger hormones

Proteins are known for making you feel satiated. As a result, the production of hunger hormone, ghrelin is reduced, making you feel fuller for longer.

#2. Burning more calories

In order to digest proteins, the body needs to work a lot harder. As a result, including high protein diet recipes in your meal will lead to the conversion of fat deposits into the fuel that your body needs to fuel the digestion of proteins.

#3. Boosting metabolism

A protein diet for weight loss gives you a metabolic advantage. This means that the calories burnt are higher than the calories consumed, when coupled with a good exercise routine. Studies show that protein diets can boost metabolism enough to burn 80 to 100 additional calories each day.

#4. Reducing food cravings

Since you end up filling fuller for longer, you are less likely to reach out for foods that are full of fat or sugars. As a result, you cut down on the unnecessary calories that you would consume otherwise.

#5. Helping you build lean muscle

The body requires to work harder, in order to maintain the muscles that you build. As a result, your body burns more calories to fuel the necessary processes, even when you are resting. This means that you lose some fat even when you are asleep if you have a good amount of lean muscle mass. Proteins help develop these lean muscles and turn your body into a fat burning machine.

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How Much Protein Do You Need On A Daily Basis?

The amount of protein that you need depends on your physique goals and your lifestyle. However, on an average, the national institute of health recommends 1gram of protein per kilogram of your body. There are several online calculators available for you to calculate how much protein you need based on your lifestyle.

Common Food Sources Of Protein

The best food sources to include in your high protein diet recipes are as follows:

  • Lean meat
  • Beans
  • Legumes
  • Soy
  • Lean beef/ poultry
  • Dairy products
  • Eggs
  • Nuts and seeds

High Protein Diet Plan

Pre breakfast

Time: 7 am - 8 am | Approx. Calories Count: 200 - 250

1 glass of milk

Soaked almonds

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1 portion of a recommended protein shake

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Breakfast

Time: 9 am - 10 am | Approx. Calories Count: 400 - 450

1 bowl of oats

4 egg whites

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1 cup of corn flakes or whole wheat cereal with milk

Omelet of 2 eggs

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Paneer paratha

1 cup of curd

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Mid-morning

Time: 11 am - 1 pm | Approx. Calories Count: 200 - 250

1 bowl of green vegetable salad

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A handful of almonds and walnuts

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1 glass of thick lassi

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1 bowl of boiled green mung

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Lunch

Time: 1 pm - 2 pm | Approx. Calories Count: 550 - 600

2 chapatis

1 bowl of dal

1 small cup of paneer

1 cup of vegetable subzi

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2 paneer parathas

1 cup of curd

1 small bowl of salad

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2 rotis

1 cup of daal

1 cup of vegetables

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2 rotis

1 cup of chicken

1 cup of vegetables

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2 rotis

1 cup of fish curry

1 cup of vegetables

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2 rotis

1 cup of daal

1 piece of chicken breast

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2 rotis

1 cup of chicken

1 piece of chicken breast

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2 rotis

1 cup of daal

1 cup of fish curry

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1 cup of brown rice

1 cup of daal

1 cup of vegetables

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1 cup of brown rice

1 cup of chicken

1 cup of vegetables

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1 cup of brown rice

1 cup of fish curry

1 cup of vegetables

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1 cup of brown rice

1 cup of daal

1 piece of chicken breast

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1 cup of brown rice

1 cup of chicken

1 piece of chicken breast

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1 cup of brown rice

1 cup of daal

1 cup of fish curry

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Evening Snack

Time: 4 pm - 6 pm | Approx. Calories Count: 200 - 250

1 bowl of sprouts with raw onions,tomato and cucumber

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1 glass of lassi

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1 portion of whey protein shake

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1 cup of kidney bean salad

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Handful of almonds

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Dinner

Time: 8 pm - 9 pm | Approx. Calories Count: 400

1 bowl of brown rice

1 bowl of dal

1 cup of green vegetable salad

1 piece of chicken or fish

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1 bowl of brown rice

1 bowl of fish or chicken curry

1 cup of raw vegetable salad

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1 bowl of brown rice

1 bowl of fish or chicken curry

1 cup of chicken salad

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Spinach soup

1 whole wheat bread cheese sandwich

1 cup of boiled vegetables

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Important Tips

Do's

  • Divide the protein portions among the three largest meals. This is your breakfast, lunch and dinner.
  • Make sure you follow a good workout routine in order for the body to be able to burn the calories effectively.
  • Include a protein bar or shake once a day if you think that you are unable to fulfill the required intake through your meals alone.
  • Drink lots of water to help in the digestion of these proteins.
  • Make sure that the protein sources are high in quality. Choose dairy products, fresh meat and beans and legumes instead of any processed meat such as bacon.
  • Your meals should be well balanced with a good source of fruits, vegetables and fiber.
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Don'ts

  • Do not replace all your protein sources with supplements. Over supplementation can lead to health issues in the future.
  • Do not ignore the vitamins and minerals. You may even have to take some supplements such as B-complex. Proteins are known to generate a lot of heat in the body. These vitamins and minerals are necessary to restore the body temperature and aid proper digestion of proteins.
  • Do not miss out on rest. The more you let your body recover, the faster the results will be. If you are under stress, then your body will release hormones that prevent proper utilization of the proteins that you are consuming.
  • Do not exceed the daily recommended intake of protein. Like any nutrient, too much protein can also lead to severe health issues. If you are unsure of how much to consume, consult a nutritionist before you start a new diet plan.
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Diet Plan For Muscle Gain

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
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