High-protein diets are dominating the health and fitness world, especially for those pushing their limits with tough workouts. But with all the buzz, it can be hard to separate fact from fiction. What exactly is a high-protein diet? How does it work? And is it the right choice for you? We’re here to break it all down and bust some common myths about protein, so you can make informed and exciting choices for your health.
Protein is more than just fuel—it’s the powerhouse of your body, building cells and keeping you strong and energized. Made up of 20 amino acids, protein is like a puzzle your body puts together to keep everything running smoothly. While your body can produce 11 of these amino acids on its own, the remaining nine, known as “essential amino acids,” come from the foods you eat.
Some foods, like meat, fish and dairy, deliver all nine essential amino acids in one package. Others, like plant-based foods, provide a mix—but don’t worry, your body is a pro at combining different amino acids to create the proteins you need. Let’s dive in and explore how protein plays a starring role in your health and fitness journey!
MYTH: High-protein diets are just for bodybuilders and athletes.
FACT: While athletes and bodybuilders rely on protein to build and repair muscles, high protein diets are also beneficial for the general population,. Whether you’re managing weight, improving muscle mass or simply aiming for better health, protein is key.
Here’s why: exercise (even your daily walk or yoga session) breaks down muscle tissue, and protein helps rebuild it stronger. Plus, as we age, our bodies naturally start losing muscle—this process often begins in our 50s and 60s. But don’t worry—regular strength training combined with a protein-rich diet can help you fight back, keeping you strong, active and full of energy.
Protein isn’t just for the gym; it’s for life.
MYTH: You should eat 1 gram of protein per pound of body weight.
FACT: The Recommended Dietary Allowance (RDA) advises that adults consume 0.8 grams of protein per kilogram (0.36 grams per pound) of body weight daily. For a 200-pound person, this equals about 72 grams of protein. However, the RDA represents the minimum amount needed to prevent deficiency and may not reflect the ideal amount for weight loss. Protein requirements can vary depending on factors like body weight, activity level, age, muscle mass and personal goals.
While experts continue to debate the optimal protein intake for weight loss, research indicates that aiming for 1.2 to 1.6 grams per kilogram (0.54 to 1 gram per pound) of body weight, or roughly 25-30% of your total daily calories, may provide the best results.
MYTH: High-protein diets are expensive.
FACT: While some protein sources can be pricey, plenty of affordable options deliver the nutrients you need without straining your wallet. You don’t need to splurge on steak or expensive cuts to maintain a high-protein diet.
Dairy products like milk and yogurt are budget-friendly choices, and lentils might just be the ultimate deal—packed with protein and costing less than a dollar per serving. Eating high-protein doesn’t have to mean overspending!
Looking for an easy, affordable way to stick to a high-protein diet? Nutrisystem makes healthy eating simple with customizable plans that fit your lifestyle. Choose how often you want deliveries and build your menu from perfectly portioned, high-protein meals designed to keep you on track and feeling great. Start your journey with a Nutrisystem high protein plan today!
High-Protein Meal Prep: Save Time and Stay on Track
MYTH: High-protein diets are hard to stick to.
FACT: With proper planning and variety, high protein diets can be enjoyable and sustainable. Eating a high-protein diet doesn’t mean you have to consume pounds of meat every day. Incorporating different protein sources and recipes can keep the diet interesting and easy to follow.
There are plenty of protein-rich foods to choose from, which can be used in diverse recipes to keep meals exciting. A high-protein diet should also still be a balanced diet, which includes at least four servings of non-starchy vegetables each day for optimal nutrition.
MYTH: You can only get protein from animal sources.
FACT: Protein isn’t just found in meat, seafood, dairy and eggs. While these are considered “complete” proteins because they contain all nine essential amino acids, there are plenty of plant-based options that also provide the protein your body needs. Soy-based foods like tofu, tempeh and edamame are excellent examples of complete plant proteins. Other superfoods like quinoa and chia seeds also offer all essential amino acids.
Nuts, seeds, legumes and grains, while not always “complete” on their own, can easily be paired to form complete proteins. For example, combining beans and brown rice or peanut butter with whole grain bread ensures you get all nine essential amino acids in one meal. Even vegetables like spinach, broccoli and peas contain protein, though in smaller amounts.
With a little planning, it’s easy to get all the protein you need from plant-based sources while enjoying a diverse and nutritious diet!
MYTH: High-protein diets lack variety.
FACT: Your imagination is the only limit to your choices for high-protein meals. With endless options, it’s all about getting creative in the kitchen.
Whether you’re craving something savory or sweet, there’s a high-protein recipe to satisfy every palate. For a cozy, flavorful meal, try our Slow Cooker Pumpkin Chicken Chili—packed with tender chicken, hearty beans and fall spices.
Need a quick breakfast or snack? Our Turkey Bacon and Cheese Egg Bites are protein-packed bites of deliciousness you can grab on the go.
And if you’re in the mood for a guilt-free dessert, whip up some S’mores Cookie Dough Protein Balls for a sweet treat with a protein boost.
From hearty meals to snacks and indulgent desserts, high-protein diets offer endless variety when you get creative! Don’t let the myth fool you—there’s something for everyone.
High-Protein Hacks: 7 Easy Ways to Add 8+ Grams to Every Meal and Snack
MYTH: High-protein diets make you gain weight.
FACT: The truth is, protein itself doesn’t cause weight gain—it’s the overall calorie intake that matters. Many protein-rich foods, like fatty cuts of meat or full-fat dairy, can be calorie-dense, and overconsuming these can lead to weight gain. However, when balanced properly, protein is an essential part of a healthy diet.
Lean protein sources, such as chicken breast, turkey, fish, eggs, tofu and lentils, can help you feel full longer, support muscle growth, and even boost your metabolism. Incorporating these into a weight loss plan can actually aid in achieving your fitness goals while keeping you energized.
MYTH: Eating more protein will automatically build muscle.
FACT: While protein is essential for muscle growth, simply eating more won’t magically build muscle. Protein provides the nutrients your body needs for repair and recovery, but exercise is the key to activating muscle growth.
Without physical activity—such as strength training or resistance exercises—extra protein won’t contribute to muscle development. Even activities like regular walking or increased daily movement can raise your body’s protein needs to support energy and recovery. To truly build muscle, pair a balanced protein intake with an active lifestyle and consistent exercise routine.
MYTH: High-protein diets lack fiber.
FACT: While it’s true that meats, fish and dairy—common sources of protein—don’t provide fiber, that doesn’t mean a high-protein diet has to fall short in this area. Fiber is essential for healthy digestion, regulating blood sugar and promoting overall health.
To ensure your diet is well-rounded, pair your protein-rich foods with fiber-packed options like non-starchy vegetables, fresh fruits and whole grains. Quinoa, soy-based products like tofu or edamame, and legumes such as lentils, black beans and chickpeas are excellent choices because they offer the best of both worlds—high protein and high fiber. Incorporating these into your meals helps you maintain a balanced diet that supports both strength and digestion.
10 High-Protein Slow Cooker Dinner Recipes
MYTH: You need protein supplements to follow a high-protein diet.
FACT: While protein supplements can be convenient, they are not necessary. Whole food sources like meat, dairy, eggs, beans and legumes can provide plenty of protein for most people’s needs. However, if you’re training intensely or struggling to get enough protein from your diet, supplements can be a helpful boost. For busy days or when you’re on the go, Nutrisystem’s chocolate and vanilla protein powders are a delicious, easy way to power up and keep you smiling!
MYTH: All protein sources are the same.
FACT: Not all proteins are created equal. Complete proteins, which contain all nine essential amino acids, are more beneficial for muscle building and overall health. These are typically found in animal products like meat, dairy and eggs, as well as some plant-based sources like quinoa and soy.
Beef and pork are high in protein, but some cuts come with an unhealthy amount of saturated fats. Look for the leanest options. Processed meats, such as bacon, sausages and deli meat, tend to be high in sodium as well as protein, so try to look for low-sodium varieties. The best proteins are lower in saturated fat, including poultry, seafood, eggs, nonfat milk, yogurt, cottage cheese and soy-based foods.
MYTH: High-protein diets are only for weight loss.
FACT: A diet high in protein is, for many people, one of the best ways to eat for weight loss. You stay full and energized after you eat, while your metabolism works steadily burning calories as you digest. But those benefits aren’t valuable just when you’re losing weight. A balanced diet based on lean proteins paired with non-starchy vegetables and whole grains will help you stay healthy and maintain a healthy weight for the rest of your life!
Ready to take the guesswork out of your high-protein diet? Nutrisystem’s high-protein plans make it easy to enjoy perfectly portioned, delicious meals tailored to your goals. Fuel your body, stay on track and feel your best—without the hassle. Click here to start your journey with Nutrisystem today!
