💪High-protein diet
Protein builds and repairs muscles, bones, skin and enzymes, and it keeps you full for longer. A high-protein diet puts protein-rich foods at the centre of each meal — often to support weight loss, training or healthy ageing. Most adults in Europe and the US already eat more protein than the reference intake.
🔬What it means
EFSA and the WHO set the reference intake for healthy adults at about 0.8–0.83 g of protein per kg of body weight a day — roughly 56 g for a 70 kg adult. This covers the needs of almost everyone.
Some people may need more: older adults (to help keep muscle), people who train hard, and women who are pregnant or breastfeeding. How much more depends on the person — a doctor or dietitian can advise.
On this site a dish is marked high protein when it has ≥ 10 g of protein per 100 g and at least 25% of its calories come from protein.
✅What you can eat
- 🐟Fish and seafood, including oily fish such as salmon or mackerel.
- 🍗Poultry and lean meat — fresh rather than processed.
- 🥚Eggs, cottage cheese, plain Greek yoghurt, skyr and cheese.
- 🫘Beans, lentils, chickpeas, tofu and tempeh — protein plus fibre.
- 🌰Nuts and seeds (also high in calories, so watch the portion).
🚫What to limit
- 🌭Processed meat: sausages, bacon, ham, salami — linked to bowel cancer and high in salt.
- 🥩Large amounts of red meat: health bodies advise keeping it moderate.
- 🍫Protein bars and snacks that are mostly sugar or sweeteners with added protein.
- 🍞Cutting out vegetables, fruit and whole grains to “make room” for protein — they bring fibre, which meat, fish, eggs and dairy do not contain, plus vitamins and minerals.
⚠️Is too much protein harmful?
For healthy people, eating somewhat more protein than the reference intake is not known to be harmful. The bigger question is where it comes from: lots of processed and red meat is linked to bowel cancer, and fatty meats add saturated fat.
With kidney disease, very high protein intakes can put extra strain on the kidneys and may speed up their decline — this is why doctors sometimes limit protein.
Breaking down protein produces waste that leaves the body in urine, so drink enough water. A diet heavy in meat and light on plants can also cause constipation because of too little fibre.
🚑When to see a doctor
If you have kidney disease, or diabetes or high blood pressure that affect the kidneys, ask your doctor before increasing protein. Also check if a doctor has ever told you to limit protein. If you plan protein shakes or supplements while pregnant or for a child, ask first.
📱How Me Nutrition helps
Every dish in the app and on this site shows its diet labels, including high protein, and the major allergens of a typical recipe, with the ingredient that decides it. Recipes differ, so always check with whoever cooked the dish.
Dishes that fit: 585
Sources
Written from the sources below; not reviewed by a doctor. Not medical advice. How we count →