High Protein Diet Plan Menus

The recommended daily intake of protein for most adults is between 46 and 56 grams, but others need even more protein in their diets. Weightlifters who are trying to build mass often increase their protein intake. Likewise, cancer patients are encouraged to get more protein because it can help the recovery process.

Dairy Protein

An easy way to increase your protein intake is to eat and drink more dairy. Replace some of the water you drink with milk. This does not mean that you should quit drinking water altogether, but a glass of milk or two instead of a glass of water can help build protein levels.

While you can keep items such as salads on your menu, you might want to modify what you eat with the salad. Instead of using a salad dressing, try some low-fat sour cream or low-fat plain yogurt on the side. Yogurt and sour cream also can go well with beans and potatoes and as dips for fruits or vegetables.

If you are looking for a high-protein snack, consider eating cheese sticks or yogurt. It is best to buy low-fat varieties of yogurts and cheeses, as your health could suffer from eating too much dairy that is high in fat and calories.

Other Protein Sources

Beef has a lot of protein, but eat red meat in moderation. Excess red meat in a diet has been linked to cancer and heart disease. Include more chicken and fish in your daily menu. To keep the chicken and fish as healthy as possible, bake or steam the meat instead of frying it.

If you don't typically eat a lot of meat, try adding it to foods you usually enjoy. For example, chicken can be added to vegetable soups and salads. By including a few slices of meat, the protein level increases.

Eggs are another high-protein food and can be eaten with toast or bagels.