High-protein (muscle & longevity)
Built around hitting a real protein target — for muscle, satiety and healthy ageing.
Best for
People training for muscle, in a fat-loss phase, or older adults protecting muscle.
The evidence, honestly
Higher protein (roughly 1.6–2.2 g/kg with training) supports muscle retention and satiety; older muscle needs more per meal. Very high intakes show no harm in healthy kidneys but offer diminishing returns.
A full week
Monday
- Breakfast: 3-egg omelette with Greek yoghurt and berries
- Lunch: Large chicken breast, beans, rice and salad
- Dinner: Lean beef, potato and vegetables
- Snack: Whey shake; cottage cheese
Tuesday
- Breakfast: Skyr with granola and whey; banana
- Lunch: Salmon, quinoa and greens
- Dinner: Turkey-mince chilli with beans
- Snack: Edamame; boiled eggs
Wednesday
- Breakfast: Protein oats (whey + oats) with eggs
- Lunch: Tuna & bean salad with wholegrain
- Dinner: Chicken thighs, lentils and vegetables
- Snack: Cottage cheese with fruit
Thursday
- Breakfast: Eggs with smoked salmon, wholegrain toast
- Lunch: Lean steak, rice and salad
- Dinner: Tofu & edamame stir-fry with rice
- Snack: Whey shake; nuts
Friday
- Breakfast: Greek yoghurt bowl with seeds and whey
- Lunch: Chicken & quinoa bowl with vegetables
- Dinner: Large white fish, potato and greens
- Snack: Clean jerky; protein yoghurt
Saturday
- Breakfast: Omelette with cottage cheese and toast
- Lunch: Prawn & bean salad
- Dinner: Lamb or tempeh, vegetables, bulgur
- Snack: Whey; edamame
Sunday
- Breakfast: Protein pancakes with yoghurt
- Lunch: Roast chicken, potatoes and vegetables
- Dinner: Salmon, lentils and salad
- Snack: Cottage cheese with berries
Protein
Target ~1.6–2.2 g/kg/day; ~2.5–3 g leucine per meal (a good protein serving) triggers muscle protein synthesis.
What to watch
- Don’t crowd out plants and fibre
- Spread protein across 3–4 meals of ~30–40 g
- Set intake with a clinician if you have kidney disease
The honest bottom line
Protein is the lever most people miss. Hit the target, keep training, and don’t forget the plants and fibre around it.