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
High Protein Snack Idea #3 – Boiled Eggs:
2 boiled eggs
1 apple
High Protein Lunch: 12-1pm
High Protein Lunch Idea #1Big 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 #2Tuna 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 #3Sushi 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 #2Nut & Grape Combo:
40g raw nuts (almonds, walnuts, cashews)
1 ½ cups grapes
High Protein Snack Idea #3Go 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
High Protein Dinner: 6-7pm
High Protein Dinner Idea #1Salmon Steak:
1 x grilled salmon steak (200g)
1 cup green beans
5 asparagus spears
1 cup cooked brown rice
High Protein Dinner Idea #2Hunk of Steak:
250-300g steak
1 cup spinach
1 cup cooked sweet potato
1 grilled tomato
High Protein Dinner Idea #3BBQ Chicken
200g barbecue chicken kebab
Barbequed peppers and mushrooms
1 cup cooked brown rice