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I have created three high protein nutrient-rich meals for body builders, weight lifters and athletes, balancing carbs and fat with protein in every bite. 

The diet is basically a low-fat, high-protein eating plan. So you need to avoid Sugar, butter, oils, fried foods, artificial sweeteners and highly processed foods. 

The best part of these plans is that it's flexible. You can mix and match to create your own customized diet.

If you are a vegetarian, you should check these links:
High Protein Vegetarian Meal Plan for Fat Loss
How to Get Enough Protein Being a Vegetarian? 

These meals are packed with high protein nutrient-rich foods, including chicken, fish, meat, eggs, dairy and whey protein supplement. The meals also have whole grains, plenty of fresh fruits and vegetables so that you get enough fiber everyday.

The BOLD TEXT indicates protein rich food.

Meal plan 1 (130g protein)

Breakfast (450 calories, 45g protein )  
- 1 glass whey protein shake and 3 boiled whole eggs   

Morning Snack (200 calories, 20g protein)
- 100g smoked salmon

Lunch (700 calories, 35g protein)
- 100g boiled chicken, 2 roties, 1 bowl dal and rice

Evening Snack (aprx200 calories, 5g protein)
- 1 bowl of fruit yogurt

Dinner (500 calories, 25g protein)
- 100g grilled lamb, green leafy vegetable salad

Meal plan 2 (160g protein)

Breakfast (450 calories, 45g protein)  
- 1 glass whey protein shake and 3 boiled whole eggs   

Morning Snack (200 calories, 30g protein)
- 100g grilled turkey breast

Lunch (700 calories, 40g protein)
- 100g boiled chicken, cheese and vegetables sandwich

Evening Snack (aprx200 calories, 5g protein)
- Handful of walnuts and almonds

Dinner (500 calories, 40g protein)
- 200g grilled fish and brown rice

Meal plan 3 (175g protein)

Breakfast (450 calories, 45g protein )  
- 1 glass whey protein shake and an omelette made with three eggs   

Morning Snack (200 calories, 30g protein)
- 100g grilled chicken 

Lunch (700 calories, 40g protein)
- 300g grilled fish, vegetable salad, dal and rice

Evening Snack (aprx200 calories, 10g protein)
- 1 bowl kidney bean salad

Dinner (500 calories, 50g protein)
- 100g boiled beef, cheese and vegetable sandwich, 3 egg whites


- The time gap between two meals should be 3 to 4 hours.
- You can decrease or increase calorie intake according to your daily calorie requirements.
- You can take protein supplements if required. 

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Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

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