The high protein diet for rapid fat loss
The benefits are long term results, no hunger, and a lean and toned body.
My name is Armstrong Lazenby
I competed on Ninja Warrior
Step 1: Use the below protein calculator.
Personalized Protein Calculator
Your Daily Protein Target
— g/kg bodyweight
Protein Per Meal
Based on research, this protein level will:
- Calculate your results to see benefits
Why Protein Matters
Step 2: Follow the below protein guide
High-Protein Foods and Recipes for Fat Loss
High-protein foods can significantly aid fat loss by promoting satiety, preserving lean muscle mass, and slightly increasing metabolism. Research shows that protein requires more energy to digest than carbohydrates or fats, and it helps you feel fuller for longer periods.
Skinless Chicken Breast
Only 158 calories and 3g fat per 100g serving, making it one of the leanest protein sources available.
Turkey Breast
147 calories and 2g fat per 100g. An excellent source of zinc, selenium, and vitamin B12.
White Fish
Includes cod, halibut, tilapia, and haddock. Only 134 calories per 100g serving.
Tuna
Only 0.5g fat per serving. Also contains B-complex vitamins and vitamins A and D.
Prawns/Shrimp
Similar protein content to chicken breast but with approximately half the calories. Rich in selenium, omega-3 fatty acids, B6, and B12.
Eggs
Contain all nine essential amino acids, making them a complete protein source.
Egg Whites
High protein, minimal calories and fat.
Cottage Cheese
About 11g protein per 100g; half a cup contains 14g protein making it a great snack.
Greek Yogurt
Nearly 20g protein per 200g container; more than double the protein of regular yogurt.
Salmon
High in protein and heart-healthy omega-3 fatty acids.
Lean Beef
High in protein, iron, and vitamin B12.
Pork Tenderloin
Lean cut with excellent protein content.
Lentils
Great plant-based protein; also high in fiber which helps with satiety.
Chickpeas
Research shows adding chickpeas to your diet can significantly reduce hunger levels.
Beans (Black/Kidney/White)
High in both protein and fiber; makes excellent additions to many dishes.
Tofu
Versatile plant-based protein source.
Peas
Nearly 8g protein per cup; considered among the highest protein vegetables.
Protein Pasta
Made from lentils/legumes, can provide 37g protein per serving, often lower in calories than regular pasta.
Broccoli
2.6g protein per cup, making it a protein-rich vegetable option.
Quinoa
Complete plant protein containing all essential amino acids.
Oats
5g protein and 4g fiber per 25g of steel-cut oats.
Whey Protein Powder
At least 20g protein per serving; convenient way to increase protein intake.
Plant-based Protein Powder
Includes hemp, rice, and pea proteins. Great option for vegetarians and vegans.
Protein Bars
Aim for options with around 20g protein for 200 calories to maintain calorie goals.
Peanut Butter
Good protein source but be mindful of portion sizes due to higher calorie content.
These science-backed recipes are specifically designed to maximize protein content while maintaining excellent taste profiles and nutritional balance for optimal fat loss support.
Greek Yogurt with Berries and Chia Seeds
20g ProteinA quick, no-cook breakfast with approximately 20g of protein. The combination of protein and fiber promotes satiety and helps control hunger throughout the morning.
Ingredients:
- 200g Greek yogurt
- 75g berries
- 1 tablespoon chia seeds
Instructions:
Simply layer ingredients in a bowl. The combination of protein and fiber promotes satiety and helps control hunger throughout the morning.
Egg Muffins
6g Protein per muffinProtein-packed breakfast you can prep ahead and reheat for busy mornings.
Ingredients:
- 6 eggs
- Chopped vegetables of choice (spinach, bell peppers, onions)
- Optional: lean ham or turkey
- Seasonings
Instructions:
Whisk eggs, mix in other ingredients, pour into muffin tin, and bake at 175°C for 20 minutes. Each muffin contains about 6g protein.
Chicken Paillard with Broccoli Salad
42g ProteinA high-protein dinner ready in minutes, perfect for busy weeknights.
Instructions:
- Pound chicken breasts thin
- Season and grill 2-3 minutes per side
- Top with quick broccoli salad (broccoli, olive oil, lemon juice)
Delivers 42g protein per serving and takes less than 15 minutes to prepare.
Cottage Cheese Breakfast Bowl
29g ProteinA versatile, no-cook protein option that's ready in seconds.
Ingredients:
- 250g cottage cheese (29g protein)
- Top with fresh fruit, nuts, and/or a drizzle of honey
Instructions:
This simple breakfast delivers nearly 30g of protein with minimal preparation.
High-Protein Oatmeal
15-20g ProteinA warming breakfast with staying power to keep you full all morning.
Ingredients:
- 25g steel-cut oats
- 1 scoop protein powder or 2 tablespoons peanut butter
- Dash of cinnamon
- Optional: fruits, nuts
Instructions:
Cook oats according to package directions, stir in protein additions after cooking. Provides approximately 15-20g protein.
Tuna Salad Lettuce Wraps
25g ProteinQuick lunch with minimal cooking and maximum protein.
Ingredients:
- 1 can tuna, drained
- 2 tablespoons Greek yogurt
- Diced celery, onion
- Seasonings
- Large lettuce leaves
Instructions:
Mix all ingredients except lettuce, then spoon into lettuce leaves for a low-carb, high-protein meal with about 25g protein.
Chickpea and Sweet Potato Hash
15g ProteinPlant-based protein meal ready in under 30 minutes.
Ingredients:
- 1 can chickpeas, drained
- 1 large sweet potato, diced and roasted
- Olive oil, garlic, and preferred seasonings
Instructions:
Sauté all ingredients until sweet potato is tender. Contains approximately 15g protein per serving and high fiber content that promotes fullness.
Air Fryer Salmon with Vegetables
30g ProteinSimple dinner with healthy fats and proteins.
Ingredients:
- 150g salmon fillet
- Assorted vegetables (broccoli, bell peppers)
- Olive oil and seasonings
Instructions:
Cook in air fryer at 200°C for 10 minutes. Delivers 30g protein with minimal prep time.
Turkey and Vegetable Skillet
25g ProteinOne-pan meal with excellent protein content.
Ingredients:
- 450g ground turkey
- 300g mixed vegetables
- Garlic, herbs, spices
Instructions:
Brown meat, add vegetables and seasonings, cook until vegetables are tender. Contains approximately 25g protein per serving.
Protein Packed Smoothie
20-30g ProteinLiquid meal or snack option for busy days.
Ingredients:
- 1 scoop protein powder
- 240ml milk or plant-based alternative
- 1/2 banana or 75g berries
- 1 tablespoon nut butter
- Ice
Instructions:
Blend all ingredients until smooth. Provides 20-30g protein depending on ingredients chosen.
Science-Based Approach
These high-protein food recommendations and recipes are based on peer-reviewed nutritional research demonstrating the effectiveness of protein in promoting satiety, preserving lean muscle mass, and supporting fat loss goals.
The benefits of eating more protein
The current research heavily supports a high protein diet as being one of the best ways to lose weight.
The reason why this happens is because it makes you less hungry. When you're less hungry, you eat less calories. Which directly helps you lose weight. And 80% of people eat more than they actually think. So if you're overweight or not as lean as you'd like, or even for that matter not as strong or muscular as you want, your protein is low.
It's pretty un-natural to have a high protein diet. Mainly because of the western culture. Or the culture of most countries and even most diets.
Protein and weight loss
Another great advantage of a high protein diet is something called the 'thermogenic affect.'
This basically means that when you eat protein, the body has to burn calories to digest it. Way more calories than if you ate carbohydrates or fats. About 2-20 times as much.
So you can kind of think of eating protein as the equivalant of exercising.
Protein helps to tone your muscles
When I say it helps tone you're muscles, I actually mean it prevents you from losing muscle.
So let me explain - you might actually have some reasonable muscle already. But if you're overweight, it just means you have body fat over the top of your muscles which covers them.
Now most people do need to build strength and more muscle anyway. But normal diets that people go on will actually make them lose muscle. And when you lose muscle, your metabolism litterally decreases for a few reasons.
One main reason is that you'll be lighter with less muscle. And not the good kind of light. Because when you're lighter, you need less calories, and burn less calories. It's better to have weight from muscle than from fat.
But having said that, some people have too much body fat, and a normal amount of muscle. Some people have a lot of body fat, and not much muscle. In either case, you need to retain and build that muscle so your metabolism increases. And so that when you burn all your body fat, you'll see nice, defined, toned muscle underneath.
And that's how you get a good body shape.
A high protein, high fibre diet reduces body fat percentage
A high protein diet does this by improving all kinds of hornomes in the body which are:
- Triglycerides
- Leptin
- Insulin
- C-reactive protein
- Interleukin-6
All you need to know is that protein isn't just some surface level idea. And it doesn't just impact your hunger levels. It improves how your body works so that you can become more of a fat burning machine.
All of these hormones and metabolites improve the appearance of the human body. They work at reducing body fat directly.