If your goal is to build lean muscle and get ripped, it’s important that you follow a high protein diet that feeds your muscles with growth nutrients throughout the day.
These high protein diet ideas are low in sugar and calories but are packed with quality protein to help you build lean muscle and get ripped faster.
| High Protein Breakfast: 7am |
| High Protein Breakfast Idea #1- Oats Loaded: ½ cup of oats+ 2 scoops of Vitalsrength Whey Protein or VitalstrengthRipped Protein soaked in 250ml skim milk or water (for 15mins) with 1 banana or 1 handful of berries |
| High Protein Breakfast Idea #2 – Egg White Scram: 1 whole egg & 4 egg whites 50g cottage cheese ¼ onion, diced 4 mushrooms, diced Pinch of mixed herbs Cook in fry pan with 1tsp Olive oil Serve on: 2 slices of wholemeal toast |
| High Protein Breakfast Idea #3- Muscle Building Smoothie: In a blender combine: 1 banana 1 tbsp yoghurt Handful of raspberries and blueberries 1 cup of milk 2 scoops Vitalstrength Whey Protein or Vitalstrength Ripped Protein Agave syrup to taste |
| High Protein Mid Morning Snack: 10am |
| High Protein Snack Idea #1 – Pro-choc Mousse: 2 scoops of chocolate Vitalstrength Whey Protein or Vitalstrength Ripped Protein 120g low-fat natural or greek yoghurt Mix together until it goes fluffy Top with 1 tbsp ground mixed seeds and nuts |
| High Protein Snack Idea #2 – Cottage Cheese Slammer: 100g low-fat cottage cheese 2 x Ryvita Crackers Drizzle with lime juice |
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| High Protein Snack Idea #3 – Boiled Eggs: 2 boiled eggs 1 apple |
| High Protein Lunch: 12-1pm |
| High Protein Lunch Idea #1 – Big Chick Sandwich: Grilled chicken (150-200g chicken breast) 2 slices of wholemeal bread ¼ avocado 1 slice low fat cheese 2 slices of tomato 2 x lettuce leaves |
| High Protein Lunch Idea #2 – Tuna and Quinoa salad: 1 cup cooked quinoa 1 tin of tuna in spring water, drained 1 cup rocket leaves 5 x cherry tomatoes ¼ avocado 1 tbsp pine nuts ¼ red onion, diced Drizzle of lemon juice and olive oil |
| High Protein Lunch Idea #3 – Sushi Roll and Sashimi: 1 salmon and avocado sushi Roll and extra sashami Small seaweed salad |
| High Protein Mid-afternoon Snack: 3pm |
| High Protein Snack Idea #1 – 1 Low Carb Protein Bar (30-40g) |
| High Protein Snack Idea #2 – Nut & Grape Combo: 40g raw nuts (almonds, walnuts, cashews) 1 ½ cups grapes |
| High Protein Snack Idea #3 – Go Nuts Crackers: 6 rice crackers 1 tbsp natural peanut butter (or almond spread) |
| Post-workout High Protein Shake: (morning or afternoon) |
| 2 scoops (40g) Vitalstrength Whey Protein or Vitalstrength Ripped Protein 250ml water or skim milk 1 tsp Vitalstrength L-Glutamine |
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| High Protein Dinner: 6-7pm |
| High Protein Dinner Idea #1 – Salmon Steak: 1 x grilled salmon steak (200g) 1 cup green beans 5 asparagus spears 1 cup cooked brown rice |
| High Protein Dinner Idea #2 – Hunk of Steak: 250-300g steak 1 cup spinach 1 cup cooked sweet potato 1 grilled tomato |
| High Protein Dinner Idea #3 – BBQ Chicken 200g barbecue chicken kebab Barbequed peppers and mushrooms 1 cup cooked brown rice |