6 Best High Protein Diet Plan For Weight Gain For Beginners

6 Best High Protein Diet Plan For Weight Gain For Beginners

High Protein Diet Plan

Are you looking to add some extra pounds? A high-protein diet plan can help you achieve your desired weight. Here are 10 of the best high-protein diet plans for beginners.


6 Best High Protein Diet Plan For Weight Gain 

Here are 6 best high protein diet plan for weight gain.

1. The Atkins Diet

The Atkins Diet is a low-carbohydrate diet that promotes weight loss through the restriction of carbs, while allowing an increased intake of fats and proteins.


2. The Keto Diet

The Keto Diet is a high-fat, low-carbohydrate diet that puts your body into a state of ketosis, where it burns fat for energy instead of carbs.


3. The Dukan Diet

The Dukan Diet is a high-protein, low-carbohydrate diet that encourages rapid weight loss through the consumption of protein-rich foods and the restriction of carbs.


4. The Paleo Diet

The Paleo Diet is a diet based on the principles of paleolithic nutrition, which focuses on the consumption of lean meats, fruits, vegetables, and nuts.


5. The Mediterranean Diet

The Mediterranean Diet is a diet based on the traditional foods consumed by the people of the Mediterranean region, which includes a high intake of olive oil, fruits, vegetables, legumes, and fish.


6. The South Beach Diet

The South Beach Diet is a low-carbohydrate diet that promotes weight loss and healthy eating habits by limiting carbs and emphasizing lean proteins and healthy.


What is a high protein diet?

  • A high protein diet is a diet that emphasizes consuming high levels of protein-rich foods. Protein is an essential macronutrient for proper body function and plays a role in numerous biochemical processes within the body. 
  • Consuming a diet high in protein has been shown to promote muscle growth, fat loss, and general health and wellness. 
  • There are a variety of ways to structure a high protein diet. 
  • Some people may choose to consume all of their protein from animal sources, while others may opt for a more plant-based approach. 
  • It is also important to note that not all protein foods are created equal; some contain higher levels of essential nutrients than others. 
  • For example, lean meats, poultry, and fish are generally considered to be better sources of protein than processed meats or fast food options.
  • If you are interested in following a high protein diet, it is important to speak with your healthcare provider first to ensure that it is safe for you.


Benefits of a high protein diet

A high protein diet has many benefits for those trying to gain weight. It can help you feel fuller longer, build muscle, and increase your calorie intake. 


Here are some of the best high protein foods to include in your diet:

  • Eggs: A great source of protein and calories, eggs are versatile and easy to cook.

  • Milk: Whole milk is a good source of calories and protein, and can be used in smoothies or shakes.

  • Cheese: A higher-fat option, cheese can help you pack in the calories.

  • Meat: Chicken, beef, pork, lamb – all lean meats are great sources of protein.

  • Fish: Another excellent source of protein, fish is also packed with healthy omega-3 fatty acids.

  • Nuts and seeds: A good option for vegetarians or those with allergies, nuts and seeds offer a range of nutrients including protein.

  • Beans and legumes: Another vegetarian option, beans and legumes are a great source of fiber as well as protein.


Best High Protein Foods To Eat

If you're looking to add more protein to your diet, there are plenty of high protein foods to choose from. Here are some of the best high protein foods to eat for weight gain:


1. Eggs: One large egg contains about 6 grams of protein, making them a great option for a high protein breakfast or snack. You can hard boil eggs in advance and keep them on hand for a quick and easy protein-rich meal or snack.


2. Chicken: Chicken is another excellent source of protein, with a 3-ounce serving providing about 27 grams of protein. Grilled, baked, or roasted chicken makes a great addition to any meal or can be eaten as a standalone dish.


3. Salmon: Not only is salmon an excellent source of protein, but it's also packed with healthy omega-3 fatty acids. A 3-ounce serving of salmon provides about 21 grams of protein.


4. Milk: A cup of whole milk contains 8 grams of protein, making it a good choice for a post-workout drink or snack. If you're looking for a non-dairy alternative, soy milk is also a good source of protein with 6 grams per cup.


5. Beans: Beans are a nutrient-rich food that are high in both proteins and fiber. A 1/2 cup serving of black beans provides about 7 grams of protein and 6 grams of fiber.


How to create a high protein diet plan

  • If you are looking to add more protein to your diet, there are a few things you should keep in mind.
  • First, focus on quality sources of protein like lean meats, poultry, fish, eggs, and dairy.
  • These foods will provide you with the most benefit when it comes to increasing your protein intake.
  • Second, make sure you're including a variety of protein-rich foods in your diet.
  • Don't just eat chicken breast every day – mix it up! Include other sources of protein like beans, nuts, and seeds to get the most benefit. 
  • Finally, remember that you don't need to go overboard with protein.
  • Most people need between 46 and 56 grams of protein per day, so you don't need to eat twice that amount to see results.
  • A moderate increase in protein will help you reach your goals without overdoing it.
  • Third, pay attention to your overall calorie intake.
  • If you are really trying hard to gain weight, then you must have a need to consume more calories than all burn off each day.
  • Make sure that at least a portion of those calories come from protein-rich foods.
  • Fourth, consider supplementing your diet with a high-quality protein powder.
  • This can help you reach your daily protein goals while also providing your body with essential nutrients.
  • Just be sure to choose a powder that's low in sugar and calories.
  • By following these tips, you can create a high-protein diet plan that's perfect for helping you reach your weight gain goals.


High Protein diet plans for weight gain

A high protein diet can help you build muscle and lose fat.

  • Here are some sample high protein diet plans for weight gain.
  • If you want to gain weight, you need to eat more calories than you burn.
  • High Protein diet can help you do this by providing your body with the nutrients it needs to build muscle.
  • Muscle is denser than fat, so it takes up less space and makes you look leaner.
  • A high-protein diet also helps you lose fat because it boosts your metabolism.
  • When you eat a lot of protein, your body has to work harder to digest it.
  • This means that you burn more calories even when you’re at rest.


Top 3 High Protein Diet Plan

Here are some sample high-protein diet plans for weight gain:


Plan 1

  • Breakfast: 2 eggs, bacon, toast 
  • Lunch: Chicken salad with avocado dressing 
  • Dinner: Steak with roasted vegetables 
  • Snacks: Protein shake, hard-boiled eggs

Plan 2

  • Breakfast: Omelet with vegetables and cheese 
  • Lunch: Tuna salad with olive oil dressing 
  • Dinner: Salmon with quinoa and steamed vegetables 
  • Snacks: Greek yogurt with berries, almonds

Plan 3

  • Breakfast: Smoothie made with almond milk, banana, almond butter, and whey protein powder 
  • Lunch: Turkey sandwich on wheat bread with lettuce and tomato
  • Dinner: Skip
  • Snacks: Skip



A high protein diet can be a great way to help you gain weight. However, it's important to make sure that you're getting enough protein from healthy sources and that you're also getting other nutrients that your body needs. A balanced diet is always the best approach, but if you're looking to add more protein to your diet, these 10 recipes are a great place to start. 

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High Protein Diet FAQ

How much protein should I eat to gain weight?

The amount of protein you need to consume to gain weight will vary depending on your body type and activity level. However, a general guideline is to consume 0.7-1 grams of protein per pound of bodyweight. So, if you weigh 140 pounds, you would need to eat 98-140 grams of protein per day.

What are the best sources of protein for gaining weight?

There are many excellent sources of protein that can help you gain weight. These include lean meats such as chicken and turkey, fish, tofu, legumes, eggs, and dairy products such as milk and yogurt.

How can I make sure I'm getting enough protein?

One way to make sure you're consuming enough protein is to track your intake using a food journal or online food tracker. This will help you see how much protein you're eating each day and ensure that you're meeting your goals. Additionally, be sure to include a variety of protein-rich foods in your diet so that you're getting all the essential amino acids your body needs.

What are the types of high protein diet?

  1. The Dukan Diet
  2. The Atkins Diet
  3. The Paleo Diet
  4. The Zone Diet
  5. The South Beach Diet
  6. The Mediterranean Diet
  7. The Raw Food Diet
  8. The Vegetarian Diet
  9. The Slimming World Diet
  10. Weight Watchers








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