High-Protein Meal Plan (180 g a Day)
Three 2,000-calorie menus with 180 g of protein spread over 5 meals. It shows in practice how to hit a high protein target without overdoing calories.
The numbers
- Calories
- 1,974 kcal
- Protein
- 181 g
- Carbohydrates
- 122 g
- Fat
- 86 g
- Fibre
- 19 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
People who train with a high protein target, cutting or recomposing.
How to follow it
- Choose lean sources (chicken, fish, eggs, Greek yogurt) to fit more protein into your calories.
- Put 30–45 g of protein in each main meal.
- Check the list of foods with the most protein per calorie for variety.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites630 g · 19 pcs
- Tuna canned in water (drained)320 g
- Pork tenderloin (roasted)240 g
- Chicken breast (grilled)210 g
- Lean ground beef 90/10 (cooked)210 g
- Shredded chicken (cooked)150 g
Dairy
- Greek yogurt (plain, nonfat)300 g
- Whole milk300 ml
- Cottage cheese (2% fat)150 g
Grains, bread and cereals
- White rice (cooked)180 g
- Whole-wheat bread90 g
- Rolled oats (dry)50 g
- Pita bread30 g · 1 pcs
Vegetables and roots
- Broccoli (steamed)360 g
- Sweet potato (baked)240 g
- Tomato240 g
- Romaine lettuce120 g
- Zucchini (cooked)120 g
Fruit
- Banana180 g · 2 pcs
- Orange110 g · 1 pcs
- Tangerine / mandarin90 g · 1 pcs
- Avocado80 g
Pantry
- Olive oil110 g
- Cashews80 g
- Butter40 g
- Pea protein powder30 g
- Whey protein powder30 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (man, 30, 178 cm, 82 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Is too much protein harmful?
For healthy people, intakes up to about 2.2 g/kg are considered safe. People with kidney disease should follow their doctor's advice.
How much protein do I need?
If you train, 1.6–2.2 g per kg of body weight a day. Use the protein calculator to find your number.
What are the macros of this diet?
On average 1,974 kcal a day, with 181 g of protein, 122 g of carbs, 86 g of fat and 19 g of fibre.
How many meals does this menu have?
5 meals a day: breakfast, morning snack, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
Cutting Meal Plan (2,100 kcal, High Protein)
2,100 kcal · 170 g protein · 5 meals
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
2200-Calorie Meal Plan: Full Day Menu
2,200 kcal · 150 g protein · 5 meals
Weight-Loss Meal Plan: 3 Sample Days
1,600 kcal · 120 g protein · 4 meals
Low-Carb Meal Plan (1,600 kcal)
1,600 kcal · 125 g protein · 4 meals