High Protein

High Protein

Three protocols you can start today

Here are three evidence-based approaches to high-protein eating and strength training. Pick the one that matches your current situation and available time.

Protocol 1: The Starter (3 hours per week)

Who this is for: Complete beginners, those with limited time, anyone building the foundation.

Protein target: 1.6g per kg of body weight (120g for a 75kg person)

Daily meal structure:

  • Breakfast: 4 whole eggs scrambled with vegetables (30g protein)
  • Lunch: 200g grilled chicken with rice and salad (50g protein)
  • Dinner: 200g salmon with roasted vegetables (40g protein)
  • Total: 120g protein, spread across 3 meals

Training: 3 days per week, 45 minutes per session

  • Day 1: Squats, push-ups, rows (3 sets of 8-12 reps each)
  • Day 2: Deadlifts, overhead press, pull-ups or lat pulldown (3 sets of 8-12 reps each)
  • Day 3: Lunges, bench press or dips, bent-over rows (3 sets of 8-12 reps each)

Equipment needed:

  • Adjustable dumbbells (10kg-30kg range)
  • Resistance bands
  • Pull-up bar (doorway mounted)

Supplements (optional but effective):

  • Whey protein powder (for days when whole food falls short)
  • Creatine monohydrate (5g daily)
  • Vitamin D3 (if limited sun exposure)

Protocol 2: The Builder (5 hours per week)

Who this is for: Those ready to add volume, people who want faster results, anyone with gym access.

Protein target: 2.0g per kg of body weight (150g for a 75kg person)

Daily meal structure:

  • Breakfast: 4 eggs + Greek yoghurt with berries (40g protein)
  • Mid-morning snack: Protein shake with banana (25g protein)
  • Lunch: 200g beef mince with lentils and vegetables (45g protein)
  • Afternoon snack: Cottage cheese with seeds (20g protein)
  • Dinner: 200g white fish with sweet potato (40g protein)
  • Total: 170g protein across 5 eating occasions

Training: 4 days per week, 60 minutes per session

  • Day 1 (Legs): Squats, Romanian deadlifts, leg press, leg curls, calf raises
  • Day 2 (Push): Bench press, overhead press, incline dumbbell press, lateral raises, tricep extensions
  • Day 3 (Pull): Deadlifts, pull-ups, barbell rows, face pulls, bicep curls
  • Day 4 (Full body): Front squats, push press, weighted pull-ups, dumbbell rows

Equipment needed:

  • Full gym access or home rack with barbell and plates
  • Bench (flat and adjustable)
  • Cable machine or resistance bands for isolation work

Supplements (optional but effective):

  • Whey protein isolate (1-2 scoops daily)
  • Creatine monohydrate (5g daily)
  • Omega-3 fish oil (if not eating fatty fish 3+ times per week)
  • Magnesium glycinate (for sleep and recovery)
  • Pre-workout (caffeine + citrulline for training performance)

Protocol 3: The Optimizer (6+ hours per week)

Who this is for: Experienced lifters, those over 50 prioritizing muscle preservation, anyone pursuing body composition goals.

Protein target: 2.2g per kg of body weight (165g for a 75kg person)

Daily meal structure:

  • Breakfast: 5 eggs + smoked salmon on sourdough (45g protein)
  • Mid-morning: Protein shake + handful of almonds (30g protein)
  • Lunch: 250g turkey breast with quinoa and avocado (55g protein)
  • Pre-training: Greek yoghurt with honey (20g protein)
  • Dinner: 200g lean steak with sweet potato and greens (50g protein)
  • Evening: Casein protein shake or cottage cheese (25g protein)
  • Total: 225g protein across 6 meals (intentionally high to account for real-world adherence)

Training: 5 days per week, 60-75 minutes per session

  • Day 1 (Legs – Quad focus): Back squats, leg press, Bulgarian split squats, leg extensions
  • Day 2 (Push – Chest focus): Bench press, incline dumbbell press, dips, cable flyes, overhead press
  • Day 3 (Pull – Back focus): Deadlifts, weighted pull-ups, barbell rows, single-arm rows, rear delts
  • Day 4 (Legs – Hamstring focus): Romanian deadlifts, leg curls, walking lunges, hip thrusts
  • Day 5 (Push – Shoulder focus): Overhead press, lateral raises, Arnold press, upright rows, close-grip bench

Equipment needed:

  • Full gym with free weights and machines
  • Lifting belt for heavy compounds
  • Wrist wraps for pressing movements
  • Foam roller and massage tools for recovery

Supplements (optional but effective):

  • Whey protein isolate (post-training)
  • Casein protein (before bed for overnight muscle protein synthesis)
  • Creatine monohydrate (5g daily)
  • Omega-3 fish oil (high EPA/DHA)
  • Vitamin D3 + K2
  • Magnesium glycinate
  • Zinc (if not eating red meat regularly)
  • Electrolytes (sodium, potassium for training performance)
  • Collagen peptides (for joint health)

Sample shopping list

Protein sources (weekly for one person):

  • 2 dozen eggs
  • 1.5kg chicken breast or thighs
  • 1kg salmon or white fish
  • 1kg lean beef mince or steak
  • 1kg Greek yoghurt (full fat)
  • 500g cottage cheese
  • Whey protein powder (optional)

Carbohydrates:

  • 2kg white or brown rice
  • 2kg sweet potatoes
  • 1kg oats
  • Sourdough bread
  • Lentils or chickpeas

Fats:

  • Olive oil
  • Butter
  • Avocados
  • Mixed nuts
  • Omega-3 supplement

Vegetables:

  • Spinach, broccoli, peppers, onions, garlic (variety and quantity based on preference)

How to track progress

Muscle building is a slow process. Track these metrics monthly, not weekly:

Strength benchmarks:

  • Squat: aim to add 2.5-5kg per month
  • Bench press: aim to add 1-2.5kg per month
  • Deadlift: aim to add 2.5-5kg per month

Body measurements:

  • Weight (same time of day, weekly average)
  • Waist circumference (at navel)
  • Upper arm circumference (flexed)
  • Upper leg circumference (mid-thigh)

Photos:

  • Front, side, back in consistent lighting
  • Monthly, same day of the week

Common mistakes to avoid

Not eating enough protein: Most people overestimate their intake. Track for one week to establish a baseline.

Changing programmes too often: Stick with the same exercises for at least 8-12 weeks. Progressive overload requires consistency.

Skipping legs: Lower body muscle mass is the strongest predictor of longevity. Do not neglect squats and deadlifts.

Ignoring recovery: Muscle grows during rest, not during training. Sleep 7-9 hours, manage stress, take rest days.

Relying on supplements over food: Whole food should provide 90% of your nutrition. Supplements fill gaps, they don’t replace meals.

Follow us on Instagram and TikTok for daily high-protein meal ideas, strength training tips, and product recommendations.

Subscribe to our newsletter for weekly protocols, recipes, and curated supplement recommendations delivered to your inbox.

Recommended products: All supplement and equipment recommendations on this site use affiliate links. If you purchase through these links, we earn a small commission at no extra cost to you. This supports our work and allows us to keep providing free content.

Build now. Age well.