Diets we support › High-Protein
Protein at every meal, so you stay strong and full and keep the muscle you've got.
A high-protein diet is about getting a solid, steady amount of protein at every meal. People use it to build and keep muscle, stay full between meals, and lose fat while holding onto lean mass. It isn't tied to any one food philosophy. You can do it with meat, with plants, or with both.
Start your High-Protein plan →Each meal is anchored by a solid protein, with vegetables and smart carbs built around it. The plan puts a generous amount of protein in every meal, day after day, so you're not weighing or tracking anything.
People who lift or work out, anyone trying to lose fat without losing muscle, and folks who just feel better and stay fuller when they eat more protein.
The clearest reason to eat this way is muscle. Protein is what your body builds and repairs muscle from, so getting enough is how you hold onto strength, especially as you age. Muscle naturally slips away over the years, a process called sarcopenia, and it speeds up around menopause for women. It's a real driver of frailty and falls later in life. Eating more protein, along with some strength work, is the main way to slow that down, which is why the newer guidelines push older adults well past the old minimum.
It helps with weight too. Protein is the most filling thing you can eat, so it takes the edge off hunger and makes it easier to eat less without feeling deprived. And when you're losing weight, getting plenty of protein means more of what you lose is fat instead of muscle. That holds whether you're dieting or your appetite is being curbed by a medication.
For healthy kidneys, eating more protein is generally fine, and the current guidelines actually call for more than the old minimum. The exception is kidney disease. A high-protein diet does the opposite of what those kidneys need, since it loads kidneys that are already struggling. People with reduced kidney function usually need protein held down, not pushed up.
Here's the catch. A lot of people with early kidney disease don't know they have it. So if you have high blood pressure, or kidney disease runs in your family, it's worth checking with your doctor before you load up on protein. And if you do have kidney disease, that's a case where we'd point you to a plan built for it instead.
One thing worth knowing: how you spread your protein matters, not just the total. Your body uses it best when you get a solid amount at each meal rather than piling it all into dinner, so that's how these plans are built. And a mix of sources, meat, fish, eggs, dairy, beans, and soy, covers your bases better than leaning on any single one.
Answer a few quick questions and we'll build four weeks of High-Protein meals, with recipes customized to you and a smart grocery list.
Start your High-Protein plan →Not sure yet? Compare all the diets we support →
