Free Calorie Counter, Diet & Exercise Journal
Users also have access to premium recipes crafted by a team of registered dietitians with detailed cooking instructions, nutrition facts, and easy customization. A weekly high protein diet planner Excel template provides a structured format for tracking and organizing meals rich in protein. You can input various protein sources like lean meats, fish, legumes, and dairy products to ensure a balanced intake throughout the week.
Why am I still hungry on a high-protein plan?
Whether you’re trying to cut carbs, increase your protein intake, or get a better grasp of the macronutrient breakdown of your diet, MyNet Diary Calorie Counter is a great tool for on-the-go food logging. Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
Great plant-based protein choices include lentils, chickpeas, black beans, tofu, tempeh, and edamame. Other options, such as quinoa, chia seeds, almonds, pumpkin seeds, and soy-based products, are also https://www.healthline.com/nutrition/high-protein-foods rich in protein and excellent choices for plant-based diets. Eating too much protein can lead to a calorie surplus, which can cause weight gain over time if you consistently consume more calories than your body needs.
Lunch: Lentil Soup with Chicken or Tofu
Individual fluid needs vary based on age, gender, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups per day for men. When adding beverages to your high-protein meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Reaching your daily protein goals on a high-protein diet can be challenging.
Many templates feature visual elements like charts or graphs to help visualize your macronutrient distribution over time. A High Protein Diet Log Excel template is a structured tool designed to help you track your daily protein intake, food choices, and nutritional goals. This template typically includes various sections for entering different meals, snacks, and corresponding protein content, making it easy to monitor your dietary habits. It may also feature visual graphs and summaries that display your protein consumption over time, ensuring you stay within your set targets.
Health Benefits of the Mediterranean Diet
High-protein eating doesn’t mean eating grilled chicken every day. By taking small, manageable steps, you can gradually adjust your eating habits and enjoy the benefits of a balanced diet. These can be excellent for busy lifestyles or for individuals looking to effortlessly boost protein intake without drastically altering their diet (10). Protein-enriched foods are everyday items that have been fortified with added protein. Plant-based proteins are ideal for vegans, vegetarians, or anyone looking to diversify their diet (6).
- Starting a high-protein meal plan doesn’t have to be overwhelming.
- Because of its proximity to these important organs, too much visceral fat can increase the risk of several health conditions, including heart disease, type 2 diabetes and metabolic syndrome.
- While this isn’t a quick fix, it can make it easier to stick to a more balanced and nutritious diet over time.
- Protein-only tracking is especially popular among people who are getting into the habit of lifting weights.
- While many apps promise to meet these needs, they often fall short.
- All MyFitnessPal members can track their weight goals, exercise, and water intake alongside calories and nutrition.
That being said, weight loss is most sustainable when balanced with exercise, sleep, and stress management. If you are new to unimeal reviews complaints intermittent fasting (IF), this is the app for you. Simple provides a guide to IF along with different fasting periods catered to your needs and lifestyle. It’s pretty user friendly, and easily tracks everything from meals and steps to hydration and sleep.
Meal planner
Chelsea is an award-winning registered dietitian, media personality, recipe developer, and nutrition expert in Nashville, TN. She runs a nutrition communications company and virtual private practice where she helps career-driven women plan and prep quick and easy meals on a budget. There are a variety of nutrition apps available, each of which offers its own unique set of features and functionalities, making it easier than ever to eat healthy in real life. MyFitnessPal is also a great food tracking app, with a large food database and a convenient barcode scanner.
Snack: Hummus with Carrots or Roasted Chickpeas
That means that most of the time, when you’re using these apps, you just have to know how much protein is in the food you’re logging. You can either check a label, Google it, or just know it off the top of your head. For someone like me who has been tracking protein for years, that’s not too hard—of course an egg has 6 grams of protein—but it seriously limits the user-friendliness for beginners. “Macros”, short for macronutrients, are the 3 main building blocks of food- protein, carbohydrates, and fat. If you know how many grams of each macro are in what you’re eating, you can calculate how many calories are in your meal. There are 4 calories per gram of protein and carbohydrates, and 9 calories per gram of fat.
💧 3. Stay Hydrated
While the Mediterranean diet emphasizes a wide intake of plant-based foods, like fruits, vegetables, nuts, legumes and whole grains, you can still get your fill of protein. In this 7-day plan, we follow the principles of the Mediterranean diet while including at least 90 grams of protein per day. You’ll find meal-prep tips to make for an easy routine and three different calorie levels to choose from for those with different calorie needs.
For Weight Loss: LoseIt!
The Strong App isn’t just about food—it helps you track your workouts and ensures that your high-protein diet aligns with your fitness progress. If you want to build muscle, combining strength training with proper protein intake is key. Then you can quickly look up calories and nutrients for any food AND track it all to see the impact of food on your health and fitness goals.
More Diet Templates
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points. Customized weekly meal plans, faster logging, deeper insights—all in one place. Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world.
FitMenCook is designed for those who want healthy meal-prep ideas that are high in protein. It offers easy-to-follow recipes specifically for muscle-building and weight loss. Muscle Gainer is an app tailored to individuals seeking to build muscle mass. It provides personalized workout plans, nutrition guidance, and protein tracking features.Muscle Gainer also offers a community forum where users can connect with others and share their experiences. A relatively active adult’s daily protein intake to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein from both plant and animal sources.
With busy lives it can be hard to stay on top of how much you’ve consumed but Protein Pal makes it easy. Specifically, the app includes a food and activity log, recipe collection, medication reminders, and a guide to food safety. Nutritional needs change quite a bit during pregnancy, which can be overwhelming when you’re expecting. Ovia makes it easier than ever to ensure that you’re getting the nourishment that you need for a healthy pregnancy.
🛒 6. Plan & Prep Ahead
Batch cooking ensures you always have ready-to-eat high protein meals, making it harder to slip into unhealthy choices. By prioritizing protein, you encourage the body to burn fat while protecting muscle tissue, leading to more toned, long-term results. While protein plays a vital role, it’s essential to pair it with a balanced overall approach, mindful eating, and regular physical activity for sustainable results.