High Protein Diet for Men: Build Muscle, Burn Fat
Whether you're trying to add muscle, lean down, or just perform better day to day, protein is the foundation. Most men training hard in the gym are leaving results on the table simply because they're not eating enough protein consistently. Here's how to fix that.
Why Protein Is Non-Negotiable for Men
- Muscle growth — protein provides the building blocks your body uses to repair and grow muscle after training
- Fat loss without losing muscle — in a cut, high protein keeps your hard-earned muscle while you shed fat
- Strength and performance — better recovery means better training, which means better results
- Satiety — high-protein meals keep you full, making both bulking and cutting easier to control
How Much Protein Do Men Need?
For men training for muscle or fat loss, aim for around 1.6–2.2g of protein per kg of bodyweight. For a 90kg man, that's roughly 145–200g a day. The practical target: 30g+ of protein at every meal, and more on training days.
Eating for Your Goal
- Building muscle? You need enough protein and enough calories. Our Large range (600–750 cal, 40g+ protein) is built for exactly this
- Cutting fat? Keep protein high and calories controlled. Our Lean range (400–550 cal, 30g+ protein) does the job
- Maintaining? Our Lifestyle meals keep protein high for everyday eating
The principle we build every meal on: never drop protein when cutting calories, and increase it when adding them. That's protein density done right.
The Real Challenge: Doing It Every Day
Hitting 180g of protein a day sounds simple until you're cooking it yourself, meal after meal. That's where pre-made, protein-dense meals change the game — heat one in 4 minutes post-workout and your nutrition is handled. Popular picks include the Philly Cheese Beef on Cauli Mash and the Meatlovers Pizza Bowl.
Frequently Asked Questions
How much protein do I need to build muscle?
Around 1.6–2.2g/kg bodyweight daily, paired with progressive training and enough total calories.
Can I build muscle and lose fat at once?
It's possible (especially for beginners or those returning to training) with high protein, a small deficit and consistent training — but for most, it's more efficient to focus on one goal at a time.
Do I need protein straight after a workout?
Total daily protein matters most. A post-workout meal helps, but you don't need to panic about a narrow "anabolic window."
How much protein is in your meals?
30g+ minimum, 40g+ in the Large range. Full figures on every nutrition panel.
Fuel Your Training the Easy Way
Stop falling short on protein. Build a plan of protein-dense, chef-made meals matched to your goal.
Build My Meal Plan →
Want to check the macros?
Questions? Email shop@mealprep.nz or call 07 572 5700.
General information only, not personalised dietary advice.
Sorted for tonight’s dinner
Chef-made, high-protein meals delivered fresh across New Zealand.
Hungry? We’ve got dinner sorted
Chef-made, high-protein meals cooked in our Papamoa kitchen and delivered NZ-wide. Pick your favourites — we’ll do the rest.
Build your plan
