High Protein Diet: Everything You Need to Know in 2025

Protein is finally getting the spotlight it deserves – not just for bodybuilders, but for everyday health.

This macronutrient plays a key role in everyday health, and most people in the Western world eat plenty of protein. But some of us aren’t getting our recommended daily dose. This is mostly visible in aging populations¹, where protein is most needed.

If you’ve had enough of contrarian opinions about how much protein you should have, keep reading. I did all the research and co-opted our nutritionist for fact-checking, so I’ll tell you everything you need to know about eating a high-protein diet. Buckle up, and let’s dive right in!

What Is Protein?

Protein is the building block of life. At its core, protein is a complex molecular structure made up of chains of amino acids linked together like a biochemical necklace. Your body uses these sophisticated chains to build pretty much everything important, from muscle tissue to enzymes to hair.

There are 20 amino acids in total, and your body can make 11 of them on its own (these are called nonessential amino acids). The other 9 are essential amino acids, which means you have to get them through food.

There are 2 main categories:

• Complete – Contain all 9 essential amino acids (meat, eggs, dairy, quinoa, and soy);

• Incomplete – Are missing one or more essential amino acids (mostly found in plant-based sources like legumes, nuts, and some grains).

Protein isn’t just a sidekick – it’s a front-line hero in how your body works, heals, and grows.

What Does Protein Do?

The body uses proteins for various vital processes. Here are some of the most important roles they play:

What Does It Mean to Eat a High-Protein Diet?

When someone says they're "eating high protein," they could mean anything from slightly bumping up their chicken intake to going full carnivore with a side of protein powder. But what does a high-protein diet actually mean from a nutritional standpoint?

Traditionally, nutritional guidelines recommend that protein make up 10 to 15% of your daily calories. A high-protein diet typically pushes this number to 25-30% or sometimes even higher. For perspective, if you're consuming 2,000 calories daily, standard recommendations would have you eating 50 to 75 g of protein. On a high-protein plan, you'd aim for 125 to 150 g or more (roughly the equivalent of 4 or 5 chicken breast halves). 

This means that your plate looks different than that of someone eating a regular diet. Instead of the standard dinner plate divided into 5 sections (fruits, grains, veggies, dairy, and protein)², yours will have protein taking up nearly half the real estate.

Of course, I’m not saying you should be gorging on bacon 24/7 while ignoring all other nutrients. A properly executed high-protein diet still includes fruits, vegetables, healthy fats, and carbohydrates.

Many people associate high-protein diets with specific eating styles like keto, paleo, or carnivore, but this isn't necessarily accurate. You can follow a high-protein approach while still eating Mediterranean-style, vegetarian, or even vegan (though admittedly, the latter requires more strategic planning and likely some supplementation).

Do I Need to Follow a High-Protein Diet?

It depends on your goals. If you're trying to build muscle, lose weight, recover from intense workouts, or keep your energy up without raiding the snack drawer every hour, then yes, a higher-protein diet makes sense, although not necessarily a high-protein diet. Protein needs can be calculated based on body weight and activity level. The 30% protein intake of a high-protein diet might not work for you unless you’re very active and trying to build muscle. 

On the other hand, if you're relatively sedentary, not strength training, and generally feeling great, you might not need a high-protein approach. Getting enough (but not necessarily extra) protein could be enough for your lifestyle and health. If you’re not eating enough protein, then your diet wasn’t balanced for you, and you may need a little extra.

As we age, protein becomes increasingly important. After 40, our bodies become slightly less efficient at utilizing protein for muscle maintenance (a phenomenon called anabolic resistance³). Bumping up protein intake can help combat the muscle loss that typically accompanies aging, keeping you stronger and more capable as years roll by.

Now, you might be wondering what your protein options actually look like. Let’s dig into the tastiest part: top sources of protein, from sizzling steak to stealthy lentils.

What Foods Are High in Protein?

Mixing up your protein sources is essential for getting a full range of amino acids, vitamins, and minerals. Variety also keeps your meals exciting, supports gut health, and reduces reliance on any one food group. Whether it’s tofu, tuna, or tempeh, diversity on your plate equals better nutrition and way less mealtime monotony. 

So, here are the 3 main sources of protein that should be a part of your diet:

Animal-Based Proteins⁴ 🍗🥩🥚

All animal-based proteins are considered complete proteins, meaning they contain all 9 essential amino acids your body can’t make on its own. That said, not all animal proteins are equally healthy. Just because pork is on the list, it doesn’t mean you have a free pass to eat bacon 24/7.

Plant-Based Proteins⁴🫛🌱🥗

Most plant-based proteins are incomplete, meaning they lack 1 or more essential amino acids. However, combining different sources, like rice and beans, can create a complete profile. Quinoa and soy, on the other hand, are sources of complete protein, so they’re the MVPs in the plant protein world.

Emerging Protein Sources🦗🍉🍄

Nutritional science is advancing quite fast, so now we have protein alternatives that go beyond the traditional animal- and plant-based sources. 

Insect protein is one of these alternative sources. They’ve been a dietary staple in many parts of Asia, Africa, and Latin America for centuries, but now Western markets also embrace the idea. The most interesting product in this category is cricket flour⁵, with a whopping 60-70 g of protein per 100 g.

Crickets require 12 times less feed than cattle to produce the same amount of protein, so the environmental footprint is minimal.

Next, there are algae-based proteins⁶, particularly spirulina and chlorella. Beyond their impressive protein content (spirulina boasts about 60 g per 100 g), these micro-algae deliver a complete amino acid profile alongside rare nutrients like vitamin B12, making them particularly valuable for plant-based eaters.

Lastly, we have lab-cultivated proteins⁷. Several companies now produce animal proteins without actually raising animals, using cellular agriculture to grow muscle tissue in controlled environments. These products were prohibitively expensive just a few years ago, but have dropped significantly in price as production scales up.

Other alternative sources worth mentioning are:

• Fungal proteins – Derived from mycelium (mushroom root structures) and have a meat-like texture with an umami-rich flavor. 

• Duckweed (water lentils) – This tiny aquatic plant doubles its biomass in 24-36 hours while offering protein content rivaling animal sources (40-45 g per 100 g dry weight) with a complete amino acid profile. 

• Pea protein – Its hypoallergenic profile (unlike soy or wheat) makes it accessible to most people with food sensitivities.

• Watermelon seed protein – A complete protein source with roughly 30 g of protein per 100 g of seeds. Unlike many plant proteins, it contains significant methionine (an amino acid often lacking in plant sources).

Benefits of a High-Protein Diet

There’s a good reason so many people praise the high-protein lifestyle: it has real and visible benefits. You can get these benefits by consuming an adequate amount of protein, but protein is key if you want to gain muscle. There is more to protein than you see at first glance.

Here are some of the benefits of protein consumption:

Weight Management & Fat Loss 🍽️

When you eat protein, your body releases appetite-regulating hormones⁸, which essentially tell your brain "we're good here" for longer periods than carbs or fats do. This translates to fewer hunger pangs and reduced snacking between meals.

Additionally, protein has a higher thermic effect of food (TEF)⁹ – your body burns about 20-30% of protein's calories during digestion, compared to just 5-10% for carbs and fats. That metabolic boost adds up over time, potentially burning an extra 80-100 calories daily on a high-protein diet without any additional effort on your part.

When you’re in a calorie deficit, you lose weight, but it’s not just fat that goes away; you also lose muscle. A high-protein diet¹⁰ (around 1.6-2.2 g per kg of body weight) can help protect your muscles during caloric deficits (as long as you don’t go overboard with the diet).

Improved Muscle Growth & Recovery 💪

When you exercise, especially with resistance training, you create microscopic tears in muscle tissue. Protein supplies the amino acids needed to repair this damage and build the muscle back stronger. 

Studies found that protein supplementation can enhance muscle size and strength gains¹¹ when combined with resistance training. Furthermore, it reduces the recovery period, whether after a strenuous gym session, an injury, or surgery.

Enhanced Bone Health 🦴

Adequate protein intake may support bone health, particularly when paired with sufficient calcium and vitamin D. The research is mixed, and some recent studies have shown that a high protein diet has a positive effect on some areas, such as the lumbar spine bone mineral density (BMD) but little effect on other areas, such as the total hip, femoral neck, or total body BMD¹².