Free High-Protein Meal Guide:
Shred Fat or Build Muscle
DARE TO BE GREAT
Understanding the Basics: Calories In vs. Calories Out
Your body runs on energy measured in calories—every bite you eat is fuel. Changing your body composition comes down to a simple rule:
● Eat more than you burn → gain weight (bulk)
● Eat less than you burn → lose weight (cut)
● Eat the same as you burn → maintain
But here’s the smarter part: what you eat matters just as much as how much.
Why a High-Protein Diet Works
Whether you’re cutting fat or gaining muscle, protein is your best friend because it:
● Supports Muscle Growth – provides amino-acid building blocks
● Increases Fullness – keeps you satisfied longer
● Burns More Calories – highest thermic effect of all macros
● Preserves Muscle While Cutting – protects hard-earned lean tissue when calories drop
How This Plan Works
This beginner-friendly guide gives you two versions of every meal: one for fat loss and one for muscle gain—same foods, portion tweaks. Expect fun, flexible options like:
● Protein-packed French toast
● Taco bowls & stir-fries
● Chocolate-berry smoothies
● High-protein pizzas & wraps
● Everyday staples: steak, rice, chicken, sweet potato & veggies
Daily Meal Structure (Sample Day)
Meal 1
Protein + Carbs + Fats
Sourdough toast with eggs & egg whites or a high-protein French-toast bake
Meal 2
Lean Protein + Carbs
Chicken-and-rice bowl with veggies & avocado
Meal 3
Balanced Whole-Food Meal
Steak, sweet potato, roasted vegetables, olive oil
Meal 4
Fun / Creative Twist
Tortilla pizza or burrito with beef, cottage cheese & veggies
Snack 1
Protein + Convenience
Built Bar + whey-protein shake
Snack 2
Light Nourishment
Greek yogurt, frozen berries, whey protein, a square of dark chocolate, natural peanut butter
Find Your Calorie & Macro Targets
Step 1: Calculate calories
Goal
Formula
Maintenance
Body-weight × 14–16
Fat Loss
Maintenance – 250 to 500
Muscle Gain
Maintenance + 150 to 300
Find Your Calorie & Macro Targets
Step 2: Adjust macros
● Carbs change first (more for bulking, less for cutting)
● Fats stay moderate to support hormones
● Protein stays high no matter the goal
Portion Examples – Same Meal, Two Goals
🔻 Cutting -
150 g grilled chicken, 100 g cooked rice, 50 g zucchini, 35 g avocado, lime & spices
200 g grilled chicken, 200 g cooked jasmine rice, 100 g peppers & onions, 1 tbsp olive oil
🔺 Bulking -
200 g grilled chicken, 200 g cooked jasmine rice, 100 g peppers & onions, 1 tbsp olive oil
Sustainable, Lifestyle-Based Nutrition
This isn’t a crash diet—it’s a realistic plan built on:
Whole foods
Daily structure
Flexibility (yes, French toast & tacos!)
Portion control, not restriction
Education for long-term results
Ready to Take Control?
Take the 2-Minute Quiz to Get Your Perfect Plan
Ready to turn this information into a step-by-step roadmap that fits you?
Ready to turn this information into a step-by-step roadmap that fits you?
Click below to take our quick quiz—“What’s Your Body Transformation Type?” In just seven fast questions you’ll discover:
● Your #1 physique goal (lean gains, recomposition, fat-loss focus, or toning)
● Your true body type (ectomorph, mesomorph, endomorph, or skinny-fat)
● Exactly how much training time you really need
● Your biggest nutrition road-block—and how to fix it
At the end you’ll get a personalized summary that tells you:
● The ideal calorie & macro targets for your goal
● How many workouts per week will deliver results for your schedule
● A custom meal-plan starter kit pulled from the High-Protein Guide you just read
It’s free, takes less than two minutes, and sets you up with a plan you’ll actually follow.
DARE TO BE GREAT
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