In this program you'll increase and optimize your protein intake, while eating smart carbs and healthy fats.
No matter what your goal is, protein is essential for a healthy body. Protein is your body's building block and getting enough is key to building strength and maintaining muscle mass.The High Protein plan aims to keep you fuller for longer and enjoys a higher thermic effect* - a win-win for your weight loss journey! Stock up on high-protein foods such as lean meats, seafood, beans, soy, low-fat dairy and eggs. Pile on 'smart carbs' such as fruit, vegetables, whole grain, beans & legumes and low-fat dairies.
Choose healthy fats like nuts and natural-style nut butters, seeds, olives, avocados, oil. Don't eat below your protein goal, don't think protein alone equals bigger muscles or a tight body. For real results, you also need to exercise.
- Fish & seafoods (i.e. salmon, cod, mackerel, hoki, tuna, shrimps)
- Poultry (i.e. chicken, turkey)
- Legumes (i.e. lentils, black beans, chickpeas, kidney beans, peas)
- Eggs (i.e. boiled, scrambled)
- Dairy (i.e. cottage cheese, yoghurt, quark, cheese, low-fat milk)
- Berries (i.e. strawberries, blueberries, raspberries, cloudberries)
- Fruit (i.e. pear, apple, banana, mango, orange, plum)
- Vegetables (i.e. broccoli, cauliflower, avocado, spinach, cabbage, zucchini, aubergine, tomatoes)
- Root vegetables (i.e. potato, sweet potato, beetroot, carrot, parsnip)
- Oil (i.e. rapeseed, olive, sesame)
- Seeds & nuts (i.e. cashews, peanuts, walnuts, chia, psyllium, sunflower, pumpkin, hemp)
- Grains (i.e. oats, buckwheat, barley, kernel, quinoa, wheat berries)
- Nut butters (i.e. peanut, almond)
Recommended in moderation:
- Lean meat (i.e lean beef, pork loin, breast, bison)
- Try to eat at least one meal per day with some plant based protein. There are many options out there - you just have to dare to try them!
- Vary your sources of protein to get a balanced, varied intake.
- Try to always include some vegetables and/or fruit in your meals to make sure you’re getting enough fibers, vitamins and minerals!
- Add some extra protein to each meal to make sure you reach your goal. Having oatmeal for breakfast? Crack an egg into your porridge and stir, and you’ll get a creamy breakfast filled with protein!
It's important to note that some foods and meals can end up with higher or lower score due to different nutritional information. If you're ever unsure, double check that all nutrition values are correct and if you find any errors you can always either edit the item yourself or report it. We do our absolute best to verify the accuracy of the nutrition information. Although, we cannot guarantee its accuracy.
If you are having any medical conditions or suffers from conditions like eating disorders you may not use Lifesum. In that case, always consult a doctor first.
*Protein is hard to process and therefore requires more energy from the body to digest than fat and carbs.
Sources of recommendations:
American Journal of Clinical Nutrition - Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials - 2012