High-Protein Meal PlanFuel Your Muscles

What the research says

The findings this plan is built on, with the papers underneath.

• Morton et al. 2018 (BJSM, 49 RCTs, 1,863 participants): protein beyond ~1.62 g/kg/day did not further increase fat-free mass gains from resistance training. The CI extends to ~2.2 g/kg.
• Schoenfeld & Aragon 2018: aim for ~0.4 g/kg per meal across at least 4 meals. Three bigger meals (as here) still reach the daily target, and the app can add a snack slot.
• Leidy et al. 2015 (AJCN review): higher-protein energy-restricted diets led to greater weight and fat loss and better lean-mass preservation. Meals with ≥25–30g protein improved appetite control.
• Dietary Guidelines for Americans 2025–2030 (released 7 Jan 2026): "prioritize protein at every meal", 1.2–1.6 g/kg/day, up from the 0.8 g/kg RDA.

What this plan won't do

The common claims about this way of eating that the evidence doesn't support.

• "You can only absorb 30g per meal." You absorb nearly all of it. Muscle-building response per meal plateaus somewhat, but larger doses still count toward the day.
• "High protein damages healthy kidneys." Not shown in healthy people. Anyone with kidney disease should follow their doctor's advice.
• "More is always better." Above ~2.2 g/kg there's little extra muscle benefit. Calories and training matter more.

This content is general information, not medical or dietetic advice. Calorie and macro targets are starting points for a healthy adult and are personalised in the app. People who are pregnant, under 18, taking diabetes or blood-pressure medication, or managing kidney, liver, heart or digestive conditions should check with a doctor or registered dietitian before changing their diet.