{"id":73057,"date":"2025-05-21T12:26:49","date_gmt":"2025-05-21T12:26:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73057"},"modified":"2025-05-21T12:26:49","modified_gmt":"2025-05-21T12:26:49","slug":"sample-high-protein-meal-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/","title":{"rendered":"What Is A Sample High Protein Meal Plan For Balanced Nutrition"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#How_Much_Protein_Do_I_Need_A_Day\" >How Much Protein Do I Need A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Which_Food_Is_King_Of_Protein\" >Which Food Is King Of Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#What_Is_An_Example_Of_A_High_Protein_Meal\" >What Is An Example Of A High Protein Meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#What_Are_Good_High_Protein_Meals\" >What Are Good High Protein Meals?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Top_Animal_Protein_Sources\" >Top Animal Protein Sources<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#How_Do_I_Get_30G_Protein_Each_Meal\" >How Do I Get 30G Protein Each Meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#What_Is_A_Balanced_Sample_High_Protein_Meal_Plan\" >What Is A Balanced Sample High Protein Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Breakfast\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Lunch\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Dinner\" >Dinner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Low-Calorie_High-Protein_Snack_Ideas\" >Low-Calorie High-Protein Snack Ideas<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Are_2_eggs_a_day_enough_for_protein\" >Are 2 eggs a day enough for protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Can_I_build_muscle_with_100g_of_protein\" >Can I build muscle with 100g of protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#What_fruit_has_the_most_protein\" >What fruit has the most protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#Whats_a_good_protein-rich_lunch\" >What&#8217;s a good protein-rich lunch?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Protein is one of the essential pillars of our nutrition and is indispensable for the body. It is not only fundamental for building and repairing tissues but also vital for producing enzymes and hormones. In summary, it plays a crucial role in maintaining our health (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30060014\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sample_High_Protein_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><b>However, a common question is: <\/b><span style=\"font-weight: 400;\">How much protein do I need a day?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And, even more importantly, how could we incorporate high-quality sources into our everyday meals?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll guide you through these concerns and share high protein meal plan ideas. Get ready to discover how to make protein a delicious and balanced part of your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body will thank you!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Do_I_Need_A_Day\"><\/span><strong>How Much Protein Do I Need A Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Determining how much protein you need daily is not a one-size-fits-all answer, as it depends on several factors, including your age, weight, sex, level of physical activity, and health goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those leading a sedentary lifestyle, the typical recommendation is around 0.8 grams of protein per kilogram of body weight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you weigh 70 kilograms (154lbs), your daily goal would be about 56 grams of protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you have an active lifestyle, your protein needs may be higher (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sample_High_Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68160\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-1024x640.png\" alt=\"Sample High Protein Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>The recommended protein intake is around:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>1.0 g\/kg\/day<\/b><span style=\"font-weight: 400;\"> for individuals engaging in minimal physical activity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>1.3 g\/kg\/day <\/b><span style=\"font-weight: 400;\">for those engaged in moderate physical activity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>1.6 g\/kg\/day<\/b><span style=\"font-weight: 400;\"> for those participating in intense exercise.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Additionally, the quality of protein is just as important as the quantity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To ensure that you are meeting your protein needs in both amount and quality, consider consulting a registered dietitian, as they could provide personalized, evidence-based advice, ensuring you receive recommendations that suit your lifestyle and health goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Throughout this article, we will continue to explore which foods are the best sources of protein and how you can incorporate them into your daily routine.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/weekly-high-protein-meal-plan\/\">Weekly High-Protein Meal Plan: Balanced Nutrition for Muscle Preservation and Weight Loss<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Food_Is_King_Of_Protein\"><\/span><strong>Which Food Is King Of Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to <a href=\"https:\/\/betterme.world\/articles\/protein-and-fiber-foods\/\">high-quality protein sources<\/a>, most consider animal-based foods more ideal because they contain all the essential amino acids that the body needs (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39119462\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eggs are the &#8220;king&#8221; of proteins, providing about 6 grams of protein per unit. This protein has a complete amino acid profile, containing all the essential amino acids the body requires, and it is highly bioavailable, meaning it is easily absorbed and utilized. Additionally, eggs are versatile in the kitchen and could be prepared in many ways (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9316657\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other notable high-protein foods include chicken breast, beef, and Greek yogurt.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods are rich in protein and provide other essential nutrients that are important for overall well-being.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sample_High_Protein_Meal_Plan\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">But what about those who follow a vegetarian or even vegan diet?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Is there any high protein vegan food?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many plant-based options also contain significant amounts of protein and could help meet protein needs without consuming animal products.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if individual plant protein sources aren\u2019t \u201ccomplete,\u201d consuming a variety of different plant-based protein-rich foods will ensure you get all the essential amino acids in your diet overall.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Throughout this article, we will mention both animal-based and plant-based foods, along with a list that includes their approximate protein content.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This information will help you identify the best options that fit your needs and lifestyle, ensuring you get enough protein, regardless of your diet.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Example_Of_A_High_Protein_Meal\"><\/span><strong>What Is An Example Of A High Protein Meal?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Considering what we previously discussed about protein-rich foods and the variety of options available, it is essential to highlight options that are accessible for all types of diets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-quality proteins, both animal and <a href=\"https:\/\/betterme.world\/articles\/crispy-tofu-recipes\/\">plant-based<\/a>, could help you meet your dietary needs and improve your overall health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, we present 3 high-protein meals, each with a combination of ingredients that offers an excellent balance of nutrients:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Option For An Omnivore Diet (Including Meat)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Grilled chicken breast with quinoa and roasted vegetables:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast (120 g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed quinoa (1 oz or \u00bc cup uncooked, which is about \u00be cup cooked)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted carrots and zucchini as a side, with a sprinkle of sliced almonds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This combination provides approximately 40 grams of protein and also includes complex carbohydrates, fiber, vitamins, and minerals (<\/span><a href=\"https:\/\/weightlosssurgery.wustl.edu\/app\/uploads\/2015\/09\/Protein-List.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/-\/media\/bariatrics\/nutrition_protein_content_common_foods.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sample_High_Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png\" alt=\"Sample High Protein Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>Option For An Ovo-Lacto-Vegetarian Diet (Including Eggs)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Egg omelette with vegetables:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs (3)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saut\u00e9ed spinach and mushrooms (1 cup each)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cherry tomatoes (1\/2 cup) as a side<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This meal provides approximately 20 grams of protein, along with fiber, vitamins, and antioxidants. It could be an excellent option for a nutritious and tasty breakfast (<\/span><a href=\"https:\/\/weightlosssurgery.wustl.edu\/app\/uploads\/2015\/09\/Protein-List.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/-\/media\/bariatrics\/nutrition_protein_content_common_foods.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Option For A Vegan Diet<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lentil and quinoa salad:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cooked lentils (1 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa (1\/2 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed broccoli and a squeeze of lemon as a dressing, with nutritional yeast (1 tablespoon)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This combination provides approximately 20 grams of protein, along with fiber, vitamins, and essential minerals (<\/span><a href=\"https:\/\/weightlosssurgery.wustl.edu\/app\/uploads\/2015\/09\/Protein-List.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/-\/media\/bariatrics\/nutrition_protein_content_common_foods.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you can see, each of these meals is not only rich in protein but also provides a good balance of carbohydrates, healthy fats, and essential vitamins and minerals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Good_High_Protein_Meals\"><\/span><strong>What Are Good High Protein Meals?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you prefer animal or plant-based foods, or like to incorporate both, there are plenty of options to ensure you meet your protein needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s explore some of the best sources of protein available.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Top_Animal_Protein_Sources\"><\/span><b>Top Animal Protein Sources<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pork<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lamb<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shellfish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean Beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wild Game<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek Yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage Cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Duck breast and thighs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">But how can vegetarians follow a high-protein meal plan? Or anyone who wants to eat more plant-based foods alongside their animal-based ones?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are plenty of excellent plant-based protein sources available!\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sample_High_Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67758\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan-1024x576.png\" alt=\"Sample High Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Here are some of the top plant-based protein options:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempeh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Edamame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Buckwheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hemp Seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nutritional Yeast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes (e.g., lentils, chickpeas, black beans)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and Seeds (e.g., almonds, peanuts, chia seeds, flaxseeds)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keep reading because we have an example of a day in a meal plan with protein-rich foods that you&#8217;ll love!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Get_30G_Protein_Each_Meal\"><\/span><strong>How Do I Get 30G Protein Each Meal?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Reaching 30 grams of protein in each meal might seem like a challenge, but it&#8217;s easier than you think if you combine foods strategically.\u00a0<\/span><\/p>\n<p><b>Here are some ideas to achieve 30g of protein per meal:<\/b><\/p>\n<p><b>1. Choose a primary source of lean protein:<\/b><span style=\"font-weight: 400;\"> Chicken, fish, tofu, eggs, or lean meat.<\/span><\/p>\n<p><b>Example:<\/b><span style=\"font-weight: 400;\"> 150 g of grilled chicken breast provides approximately 30 g of protein (<\/span><a href=\"https:\/\/weightlosssurgery.wustl.edu\/app\/uploads\/2015\/09\/Protein-List.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/-\/media\/bariatrics\/nutrition_protein_content_common_foods.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>2. Supplement with legumes or whole grains:<\/b><span style=\"font-weight: 400;\"> Lentils, chickpeas, quinoa, or brown rice.<\/span><\/p>\n<p><b>Example:<\/b><span style=\"font-weight: 400;\"> 1 cup of cooked quinoa contains around 8 g of protein, making it a perfect complement to your primary source (<\/span><a href=\"https:\/\/weightlosssurgery.wustl.edu\/app\/uploads\/2015\/09\/Protein-List.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/-\/media\/bariatrics\/nutrition_protein_content_common_foods.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>3. Add a protein-rich ingredient:<\/b><span style=\"font-weight: 400;\"> Nuts, seeds, or a scoop of protein powder in a smoothie.<\/span><\/p>\n<p><b>Example:<\/b><span style=\"font-weight: 400;\"> 2 tablespoons of almond butter contain approximately 7 g of protein (<\/span><a href=\"https:\/\/weightlosssurgery.wustl.edu\/app\/uploads\/2015\/09\/Protein-List.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/-\/media\/bariatrics\/nutrition_protein_content_common_foods.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you include at least 1-2 of these foods in each meal, you can easily meet your 30-gram protein goal.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sample_High_Protein_Meal_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Remember that, in addition to protein, it\u2019s essential to include other nutrient-rich foods like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These not only add flavor but also could contribute to a balanced nutritional profile.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want a more specific plan to help you meet your protein goals while maintaining a <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a>, consider consulting a registered dietitian.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They could design a personalized plan that meets your individual needs and guide you through the process.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Balanced_Sample_High_Protein_Meal_Plan\"><\/span><strong>What Is A Balanced Sample High Protein Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As promised, here\u2019s an example of a full day of high-protein meals:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Animal-Based Foods Option<\/b><\/p>\n<p style=\"text-align: left;\"><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Avocado and Eggs Toast:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 eggs (boiled or poached)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salt, and pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice of whole grain bread<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Vegan Option<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Overnight Oats with Protein:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of plant-based milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop of vegan protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of almond butter<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These options are ideal for high-protein breakfast meal prep.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Animal-Based Foods Option<\/b><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><b>Grilled Chicken Breast:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A vegetable salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">150 g of grilled chicken breast<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Vegan Option<\/b><\/p>\n<p><b>Mediterranean Bowls:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of cooked quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">50 g of chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diced tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bell pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoons of olive oil and spices.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Animal-Based Foods Option<\/b><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><b>Salmon with Quinoa Salad:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">150 g of baked salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cherry tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Basil leaves<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Vegan Option<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Chickpeas and Tofu Salad:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of cooked chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">100 g of roasted tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diced cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diced red onion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lemon juice.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/healthy-high-protein-meal-plan\/\">Build a Healthy High-Protein Meal Plan That Actually Works<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Calorie_High-Protein_Snack_Ideas\"><\/span><b>Low-Calorie High-Protein Snack Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Roasted Almonds:<\/b><span style=\"font-weight: 400;\"> 1\/4 cup of roasted unsalted almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cottage Cheese with Fruit: <\/b><span style=\"font-weight: 400;\">1 cup of cottage cheese, 1\/2 cup of fruit (pineapple, strawberries, or blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hummus with Veggie Sticks: <\/b><span style=\"font-weight: 400;\">1\/2 cup of hummus, 1 cup of carrot and cucumber sticks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Greek Yogurt with Honey and Walnuts: <\/b><span style=\"font-weight: 400;\">1 cup of Greek yogurt, 1 tablespoon of honey, 2 tablespoons of chopped walnuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quinoa Crisps: <\/b><span style=\"font-weight: 400;\">1\/4 cup of cooked quinoa, baked until crispy, seasoned to your liking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hard-Boiled Eggs:<\/b><span style=\"font-weight: 400;\"> 2 hard-boiled eggs, sprinkled with salt and pepper to taste<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Homemade Granola with Nuts: <\/b><span style=\"font-weight: 400;\">1\/4 cup of granola, nuts, and a drizzle of honey.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sample_High_Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66845\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2500-calorie-meal-plan-high-protein-1024x576.png\" alt=\"Sample High Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2500-calorie-meal-plan-high-protein.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2500-calorie-meal-plan-high-protein-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2500-calorie-meal-plan-high-protein.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2500-calorie-meal-plan-high-protein-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Are_2_eggs_a_day_enough_for_protein\"><\/span><strong>Are 2 eggs a day enough for protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, two eggs provide about 12-14 grams of protein, which could be sufficient to complement your daily intake. However, you\u2019ll need additional high-protein foods, depending on your individual needs. Generally, experts recommend eating a variety of high-protein foods throughout the day, either from animal or plant sources, or ideally both. For more information, check out the foods we mention in this article.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_build_muscle_with_100g_of_protein\"><\/span><strong>Can I build muscle with 100g of protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 100 grams of protein a day is a considerable amount for most people, especially for those looking to build muscle. Your individual protein needs will vary depending on personal factors such as body size and activity level. However, the key to muscle growth goes beyond just consuming protein; it is crucial to combine it with proper strength training (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322006810\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_fruit_has_the_most_protein\"><\/span><strong>What fruit has the most protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p>In general, fruits are beneficial for health, but they are not necessarily high in protein.<\/p>\n<p><span style=\"font-weight: 400;\">Guava stands out for containing about 2.6 grams of protein per 100 grams, which is relatively high for a fruit. For a balanced diet, we recommend consulting this article about the highest protein foods (<\/span><a href=\"https:\/\/www.mdpi.com\/2304-8158\/10\/4\/752\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11397706\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><\/h3>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_a_good_protein-rich_lunch\"><\/span><strong>What&#8217;s a good protein-rich lunch?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A good protein-rich lunch could include several options.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We recommend choosing a primary protein, such as lean meat, and complementing it with other protein-rich foods, like legumes and whole grains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruits and vegetables complete your balanced meal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can prepare a 150g grilled chicken breast, accompanied by 1 cup of <a href=\"https:\/\/betterme.world\/articles\/buddha-bowl-quinoa\/\">quinoa<\/a> and a vegetable salad. This not only provides a high protein content but also a good variety of nutrients.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sample_High_Protein_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high-protein meal plan could be beneficial for muscle maintenance and overall health. Daily protein needs vary depending on factors such as activity level, typically ranging from 0.8 to 1.6 grams per kilogram of body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating a variety of protein sources might enhance your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-quality animal-based options, such as eggs, chicken, and fish, can provide essential nutrients, while plant-based sources like lentils and quinoa offer healthy alternatives or additions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planning balanced meals that include a mix of protein, healthy fats, and vegetables can support not only adequate protein intake but also overall nutritional balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s advisable to consult a registered dietitian and\/or your healthcare provider when making significant dietary changes to ensure your high-protein plan aligns with your individual health needs and goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protein is one of the essential pillars of our nutrition and is indispensable for the body. It is not only fundamental for building and repairing tissues but also vital for producing enzymes and hormones. In summary, it plays a crucial role in maintaining our health (1). However, a common question is: How much protein do [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73058,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-73057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is A Sample High Protein Meal Plan For Balanced Nutrition - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn how a high-protein meal plan can support your health and fitness. Discover \u2605 SAMPLE HIGH PROTEIN MEAL PLAN \u27a4\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is A Sample High Protein Meal Plan For Balanced Nutrition\" \/>\n<meta property=\"og:description\" content=\"Learn how a high-protein meal plan can support your health and fitness. Discover \u2605 SAMPLE HIGH PROTEIN MEAL PLAN \u27a4\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5311-sample-high-protein-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"What Is A Sample High Protein Meal Plan For Balanced Nutrition\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/\"},\"wordCount\":1708,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5311-sample-high-protein-meal-plan.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Protein is one of the essential pillars of our nutrition and is indispensable for the body. It is not only fundamental for building and repairing tissues but also vital for producing enzymes and hormones. In summary, it plays a crucial role in maintaining our health (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30060014\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<b>However, a common question is: <\/b><span style=\\\"font-weight: 400;\\\">How much protein do I need a day?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">And, even more importantly, how could we incorporate high-quality sources into our everyday meals?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019ll guide you through these concerns and share high protein meal plan ideas. Get ready to discover how to make protein a delicious and balanced part of your diet.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your body will thank you!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Much Protein Do I Need A Day?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Determining how much protein you need daily is not a one-size-fits-all answer, as it depends on several factors, including your age, weight, sex, level of physical activity, and health goals.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For those leading a sedentary lifestyle, the typical recommendation is around 0.8 grams of protein per kilogram of body weight (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For example, if you weigh 70 kilograms (154lbs), your daily goal would be about 56 grams of protein.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, if you have an active lifestyle, your protein needs may be higher (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\\\"><span style=\\\"font- ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/\",\"name\":\"What Is A Sample High Protein Meal Plan For Balanced Nutrition - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5311-sample-high-protein-meal-plan.png\",\"description\":\"Learn how a high-protein meal plan can support your health and fitness. 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Discover \u2605 SAMPLE HIGH PROTEIN MEAL PLAN \u27a4","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"What Is A Sample High Protein Meal Plan For Balanced Nutrition","og_description":"Learn how a high-protein meal plan can support your health and fitness. Discover \u2605 SAMPLE HIGH PROTEIN MEAL PLAN \u27a4","og_url":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5311-sample-high-protein-meal-plan-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"What Is A Sample High Protein Meal Plan For Balanced Nutrition","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/"},"wordCount":1708,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5311-sample-high-protein-meal-plan.png","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Protein is one of the essential pillars of our nutrition and is indispensable for the body. It is not only fundamental for building and repairing tissues but also vital for producing enzymes and hormones. In summary, it plays a crucial role in maintaining our health (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30060014\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<b>However, a common question is: <\/b><span style=\"font-weight: 400;\">How much protein do I need a day?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">And, even more importantly, how could we incorporate high-quality sources into our everyday meals?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019ll guide you through these concerns and share high protein meal plan ideas. Get ready to discover how to make protein a delicious and balanced part of your diet.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your body will thank you!<\/span>\r\n<h2 style=\"text-align: center;\"><strong>How Much Protein Do I Need A Day?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Determining how much protein you need daily is not a one-size-fits-all answer, as it depends on several factors, including your age, weight, sex, level of physical activity, and health goals.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For those leading a sedentary lifestyle, the typical recommendation is around 0.8 grams of protein per kilogram of body weight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For example, if you weigh 70 kilograms (154lbs), your daily goal would be about 56 grams of protein.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, if you have an active lifestyle, your protein needs may be higher (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font- ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/","url":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/","name":"What Is A Sample High Protein Meal Plan For Balanced Nutrition - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5311-sample-high-protein-meal-plan.png","description":"Learn how a high-protein meal plan can support your health and fitness. Discover \u2605 SAMPLE HIGH PROTEIN MEAL PLAN \u27a4","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5311-sample-high-protein-meal-plan.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5311-sample-high-protein-meal-plan.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/sample-high-protein-meal-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"What Is A Sample High Protein Meal Plan For Balanced Nutrition"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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