1
Goal-based diet

High-protein

A high-protein diet involves increasing the share of protein in your diet to 25–35% of daily energy intake. This approach helps maintain a feeling of fullness longer, supports muscle mass, and accelerates metabolism. Fats make up 20–35% of energy, carbohydrates — 30–50%.

Build a meal planSample menu
  • Protein25–35%
  • Fat20–35%
  • Carbs30–50%

The diet in numbers

Macros

Most calories come from carbs: 30–50%.

Percentages show the share of daily calories from each macronutrient. A range is a corridor, so there is no exact number to hit.

  • Protein25–35%
  • Fat20–35%
  • Carbs30–50%

Calories by meal

The biggest meal is lunch: 40% of daily calories.

This is how daily calories split across breakfast, lunch, and dinner.

  • Breakfast25%
  • Lunch40%
  • Dinner35%

How it works

  1. 1

    Include a protein source in each meal

  2. 2

    Alternate between animal and plant-based proteins

  3. 3

    Choose lean and medium-fat protein sources

  4. 4

    Drink enough water for normal digestion

  5. 5

    Distribute protein evenly throughout the day

  6. 6

    Combine proteins with vegetables and whole-grain products

What to eat and what to avoid

Foods to eat

Meat and Poultry

  • chicken breast
  • turkey
  • lean beef
  • rabbit

Fish and Seafood

  • salmon
  • cod
  • pollock
  • shrimp
  • squid

Eggs and Dairy Products

  • eggs
  • cottage cheese
  • plain yogurt
  • hard cheese
  • milk

Plant-Based Proteins

  • lentils
  • chickpeas
  • beans
  • tofu
  • soy milk

Vegetables

  • broccoli
  • spinach
  • tomatoes
  • bell pepper
  • carrots

Cereals and Bread

  • oatmeal
  • buckwheat
  • brown rice
  • whole-grain bread

Limit

Fats

  • butter
  • vegetable oil
  • sour cream
  • heavy cream

Carbohydrates

  • white bread
  • pasta from soft wheat
  • sweet drinks

Processed Foods

  • sausages
  • smoked meat
  • canned goods with additives

Avoid

Fatty Meat

  • fatty pork
  • duck
  • goose
  • lard

Sweets and Baked Goods

  • cakes
  • cookies
  • candy
  • pastries
  • buns

Fast Food

  • burgers
  • pizza
  • fried chicken
  • french fries

Alcohol and Sweet Drinks

  • beer
  • sweet soda
  • energy drinks
Live example

Sample menu for the week

Target 2108 kcal. One cooking session covers 3 days.

Build your own plan

5 Oct

1715 of 2108 kcal

  • Breakfast

    459 kcal

    • Pancakes on Buttermilk Without Eggs
      459 kcal
      3 days - 3 serv.

  • Lunch

    564 kcal

    • Chicken Fillet with Mushrooms in Cream Sauce
      329 kcal
      3 days - 3 serv.
    • Sorrel Soup with Beef in a Slow Cooker
      Side235 kcal
      3 days - 3 serv.

  • Dinner

    692 kcal

    • Potato Waffles with Mushrooms and Cheese
      590 kcal
      3 days - 3 serv.
    • Stewed Cabbage with Mushrooms
      Side102 kcal
      3 days - 3 serv.

6 Oct

1715 of 2108 kcal

  • Breakfast

    459 kcal

    • Pancakes on Buttermilk Without Eggs
      459 kcal
      From day 1 batch

  • Lunch

    564 kcal

    • Chicken Fillet with Mushrooms in Cream Sauce
      329 kcal
      From day 1 batch
    • Sorrel Soup with Beef in a Slow Cooker
      Side235 kcal
      From day 1 batch

  • Dinner

    692 kcal

    • Potato Waffles with Mushrooms and Cheese
      590 kcal
      From day 1 batch
    • Stewed Cabbage with Mushrooms
      Side102 kcal
      From day 1 batch

7 Oct

1715 of 2108 kcal

  • Breakfast

    459 kcal

    • Pancakes on Buttermilk Without Eggs
      459 kcal
      From day 1 batch

  • Lunch

    564 kcal

    • Chicken Fillet with Mushrooms in Cream Sauce
      329 kcal
      From day 1 batch
    • Sorrel Soup with Beef in a Slow Cooker
      Side235 kcal
      From day 1 batch

  • Dinner

    692 kcal

    • Potato Waffles with Mushrooms and Cheese
      590 kcal
      From day 1 batch
    • Stewed Cabbage with Mushrooms
      Side102 kcal
      From day 1 batch

8 Oct

1941 of 2108 kcal

  • Breakfast

    620 kcal

    • Tender pancakes on buttermilk with whipped egg whites
      620 kcal
      3 days - 3 serv.

  • Lunch

    587 kcal

    • Baked Fish with Potatoes
      284 kcal
      3 days - 3 serv.
    • Chicken Meatball and Barley Soup
      Side303 kcal
      3 days - 3 serv.

  • Dinner

    734 kcal

    • Breaded Meat Patties
      547 kcal
      3 days - 3 serv.
    • Mashed potatoes with egg and milk
      Side187 kcal
      3 days - 3 serv.

9 Oct

1941 of 2108 kcal

  • Breakfast

    620 kcal

    • Tender pancakes on buttermilk with whipped egg whites
      620 kcal
      From day 4 batch

  • Lunch

    587 kcal

    • Baked Fish with Potatoes
      284 kcal
      From day 4 batch
    • Chicken Meatball and Barley Soup
      Side303 kcal
      From day 4 batch

  • Dinner

    734 kcal

    • Breaded Meat Patties
      547 kcal
      From day 4 batch
    • Mashed potatoes with egg and milk
      Side187 kcal
      From day 4 batch

10 Oct

1941 of 2108 kcal

  • Breakfast

    620 kcal

    • Tender pancakes on buttermilk with whipped egg whites
      620 kcal
      From day 4 batch

  • Lunch

    587 kcal

    • Baked Fish with Potatoes
      284 kcal
      From day 4 batch
    • Chicken Meatball and Barley Soup
      Side303 kcal
      From day 4 batch

  • Dinner

    734 kcal

    • Breaded Meat Patties
      547 kcal
      From day 4 batch
    • Mashed potatoes with egg and milk
      Side187 kcal
      From day 4 batch

11 Oct

1934 of 2108 kcal

  • Breakfast

    487 kcal

    • Oatmeal Pancakes with Blueberries
      487 kcal

  • Lunch

    683 kcal

    • Pan-fried Potatoes with Cabbage
      462 kcal
    • Shchi with Sauerkraut on Chicken Broth
      Side221 kcal

  • Dinner

    764 kcal

    • Baked Fish Fillet with Mushrooms and Potatoes
      522 kcal
    • Layered Tuna, Rice and Egg Salad
      Side242 kcal

Pros and cons

Pros

  • Helps feel full longer and control appetite
  • Supports muscle mass during physical activity
  • Accelerates metabolism and energy expenditure at rest
  • Stabilizes blood sugar levels
  • Suitable for active people and athletes

Cons

  • Requires careful selection of protein sources
  • Quality protein products can be expensive
  • Need to monitor hydration
  • Not recommended for certain kidney diseases

Who it is for

Who it suits

  • People engaged in strength training
  • Those who want to lose weight without losing muscle mass
  • Active people with high energy expenditure
  • People aiming to improve body composition

Who should skip it

  • People with chronic kidney disease
  • Those with digestive problems
  • People with allergies to protein products
  • Pregnant and nursing women without specialist consultation

Recipes for this diet

Read more

High-Protein Diet: Basic Principles

A high-protein diet involves increasing the proportion of protein in your diet to 25–35% of daily energy. With this distribution, fats make up 20–35% of energy, and carbohydrates make up 30–50%. This approach helps maintain a feeling of fullness longer, supports muscle mass, and accelerates metabolism.

How to Organize Your Diet Properly

Include a protein source in every meal and alternate between animal and plant-based proteins. Choose lean and medium-fat sources: chicken breast, turkey, fish, cottage cheese, eggs, legumes. Combine proteins with vegetables and whole grain products, distribute protein evenly throughout the day, and drink enough water for proper digestion.

What to Include and What to Exclude

The basis of your diet should consist of poultry, fish, seafood, eggs, dairy products, and plant-based proteins. Limit butter, sour cream, white bread, and pasta made from soft wheat varieties. Exclude fatty meat, sweet pastries, fast food, alcohol, and sugary drinks.

Who is this diet suitable for

A high-protein diet is especially effective for people engaged in strength training and those who want to lose weight without losing muscle mass. It is suitable for active people with high energy expenditure and those who aim to improve body composition. Before starting the diet, people with chronic kidney or liver disease should consult with a specialist.

Questions

Short answers to the most common questions about this diet.

Build a menu for this diet

The planner picks recipes within the macro range, splits calories across meals and builds a weekly shopping list.

Build a meal plan

This page explains diet rules and does not replace medical advice.

Updated 2026-10-02

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