High-Protein Meal Plan Without Protein Powder
Three 2,500-calorie menus with 160 g of protein and no supplements at all. Proof that you can build muscle hitting protein with food alone.
The numbers
- Calories
- 2,463 kcal
- Protein
- 161 g
- Carbohydrates
- 264 g
- Fat
- 88 g
- Fibre
- 34 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 and don't want, can't or don't like to use protein powder.
How to follow it
- Eggs, chicken, minced beef and yogurt are the cheapest protein sources.
- Keep a ready protein in the fridge (shredded chicken, boiled eggs) for snacks.
- Beans and lentils add protein and fibre at lunch and dinner.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites400 g · 12 pcs
- Tuna canned in water (drained)300 g
- Pork tenderloin (roasted)180 g
- Chicken breast (grilled)160 g
- Chicken drumstick (skinless, roasted)140 g
- Shredded chicken (cooked)120 g
Dairy
- Greek yogurt (plain, nonfat)390 g
- Semi-skimmed milk (2%)300 ml
- Plain yogurt (whole)230 g
- Cottage cheese (2% fat)160 g
Grains, bread and cereals
- White rice (cooked)710 g
- Rolled oats (dry)110 g
- Whole-wheat bread90 g
- Flour tortilla90 g · 2 pcs
- Granola40 g
Vegetables and roots
- Sweet potato (baked)710 g
- Broccoli (steamed)240 g
- Tomato240 g
- Romaine lettuce120 g
- Cucumber120 g
Fruit
- Banana380 g · 4 pcs
- Watermelon300 g
- Avocado260 g
- Strawberries180 g
- Orange140 g · 1 pcs
Pantry
- Olive oil70 g
- Cashews70 g
- Butter50 g
- Peanut butter20 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 whey essential if I train?
No. Whey is just powdered milk protein — convenient and good value per gram of protein — but food does the same job.
Which food has the most protein?
Per 100 g, lean meat, fish and cheese are at the top. See the full list of high-protein foods.
What are the macros of this diet?
On average 2,463 kcal a day, with 161 g of protein, 264 g of carbs, 88 g of fat and 34 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
2500-Calorie Meal Plan: Full Day Menu
2,500 kcal · 160 g protein · 5 meals
Muscle-Gain Meal Plan (2,800 kcal)
2,800 kcal · 165 g protein · 5 meals
Cutting Meal Plan (2,100 kcal, High Protein)
2,100 kcal · 170 g protein · 5 meals
2200-Calorie Meal Plan: Full Day Menu
2,200 kcal · 150 g protein · 5 meals
High-Protein Meal Plan (180 g a Day)
2,000 kcal · 180 g protein · 5 meals
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals