International Fitness Model & Creator of Tiara Protein Powder

Best High Protein Diet Meal Plan

Research shows so many benefits to having a high protein diet meal plan in place, when trying to increase your protein consumption each day. We know that protein is the second most plentiful substance in your body, next to water. That’s pretty amazing.  Did you know that every single cell in your body has some protein in it? Your organs are made of protein, your hair, your skin, your muscle you are made of protein! Protein needs to be replenished in your body every day.  It is a macro-nutrient, that means your body needs its of it because it uses lots of it.

Here is an example of a plan that is suitable for an active people who need approximately 2400 calories per day.


  • 1 cup shredded wheat
  • 1 protein Shake Tiara Protein
  • 1 small banana
  • 1 cup orange juice


  • 1 turkey sandwich on whole wheat bread
  • Salmon Salad consisting of a cup each of carrots, spinach and mushrooms, ½ cup garbanzo beans, 1 tablespoon sunflower seeds, 6 oz. of Salmon and 1 tablespoon ranch dressing
  • 1 protein drink

Snack: 2 cups plain popcorn and a Protein Smoothie made from ½ cup apple juice and 1-½ frozen banana


  • Salad
  • 1 cup spaghetti with meat sauce
  • 1 cup green beans
  • 1 slice whole grain bread
  • 1-½ cup strawberries
Fit Body Women Measuring

Building Lean Muscle to Burn Body Fat

As a busy working single mother of 3 and a fitness model, one would think I have no time to workout and eat property without some gimmick.  Many women feel that way; like there might be some secret or trick to eating in a healthy way when you are so busy with other thing.  I have learned first hand how high protein diets can transform a body in a very healthy way, and by panning in advance ways to increase your protein consumption, its easier to achieve success. Most of my fitness clients come to me deficient in daily protein intake. They just don’t consume enough in their normal diet without extra effort.  I’d say mist people I speak with average about 25-35 grams per day. The general recommendation for protein consumption is 1 gram per pound of body weight per day. That means if you weigh 160 lbs you need to consume 160 grams of protein per day! I personally have a goal of consuming 150 grams of high quality protein per day.

The best high protein diet meal plan to help you ensure you are consuming an optimal amount of protein depends on your total caloric needs and your total energy expenditure. Your total caloric needs are determined by your weight, height and sex, along with the amount of energy you expend in various activities.  Athletes for example need more calories, more protein, more carbs and more healthy fats. Everyone, regardless of their level of physical activity should be conscious of the healthfulness of protein-rich foods.

Because of the unique needs of different people, generic high protein diet plans can only be somewhat helpful but the guidelines of one gram of protein per pound of body weight have transformed bodies, including my own! When you look at developing your own high protein diet plan, look at the protein-sources and find the best fit for you. Protein Supplements are key in helping consume a high amount of protein with low calories.

You may think that the carbohydrate content seems high, but carbs are needed for energy and to maintain full glycogen stores in the muscles. Without the carbs, active people become exhausted quickly, physically and mentally.

A high protein diet grocery list should include healthy choices such as lean meats, nuts, whole grains, beans and healthy fats. Except for fats, most foods provide some proteins in the form of amino acids, which is essential to your body processes. There are several good high protein diet books out there that I recommend as well.

For a list of the common foods I eat, how I structure my eating, protein intake, workouts and more.