What is a High Protein Diet? | Benefits + Month 1

I have been trying all kinds of different diets over the past few years and while they have sort of helped, nothing has really been life changing. I decided it was time to do a little research and also chat with a few of my friends who are health coaches. That is when I learned all about the high protein diet and why it is ideal for women who want to slim down and tone their body. In this post, I am sharing everything I have learned about a high protein diet, some recipes I have tried in the first few days of dieting and a few must have items to keep you on track.

What is a High Protein Diet?

We have all seen Mean Girls where Regina is tricked into eating protein bars and cannot fit into her prom dress. I don’t know about you, but as a teen, I stayed far, far away from protein because of this movie, however after a little research, I learned that a high protein diet is exactly what I need to achieve my body goals of slimming down and building muscle.

Because protein is more filling than carbs, when you practice a high protein diet, you stay fuller longer and thus eat less, but how much protein is enough? The recommended daily intake of protein for women is 46 grams per day. However, if you are trying to lose weight, you may need more protein. A good rule of thumb is to consume 0.36 grams of protein per pound of bodyweight. For example, if you weigh 160 pounds, you should consume 57.6 grams of protein per day.

How to Measure Your Body

Before you start your high protein diet, you need a baseline to compare changes. Because one of my goals was to build muscle mass, I didn’t want to track progress via a scale since muscle weights more than fat, so instead I took my body measurements to track based on inched lost. Want to know how to measure your body for dieting?

  • Arms: Stand up straight, shoulders back, with one arm relaxed. Measure around the arm at the midpoint between the shoulder bone and the elbow of that arm.
  • Bust: Stand with your feet together and upper body straight. Find the widest part around your bust. Generally, you will measure around your breasts so that the tape measure goes around your nipples. It is best to measure this area while wearing a non-padded bra.
  • Calves: Measure Around the calf halfway between the knee and the ankle.
  • Chest: Stand with your feet together and upper body straight. Find the widest part around your chest. Generally, underneath your breast.
  • Hips: This is the widest part of your torso around your booty. Try looking in a mirror while standing sideways. Make sure the tape is parallel to the floor.
  • Forearm: Measure the widest part between your elbow and wrist.
  • Thighs: Measure the widest part of the thigh.
  • Waist: Measure around your natural waist or the narrowest part of the torso.

When taking measurements, don’t pull the measuring tape too tight so that it cuts into your skin. If you can take measurements without clothing, that is best. Here are my beginning measurements:

  • Arms: Right & Left – 11”
  • Bust: 37”
  • Calves: Right – 14.5” Left – 14”
  • Chest: – 32.5”
  • Hips: 37”
  • Forearms: Right – 10” Left – 9.5”
  • Thighs: Right & Left 22.2”
  • Waist: 32”

Must Haves for this Diet

I don’t know about you, but I struggle with getting my full daily water intake. When I began this diet, I decided that one of my goals would be to drink 64 oz of water a day. That’s why I purchased the Fidus Water Bottle. With unique inspirational quotes and time markers, this water bottle is great for reminding you to stay hydrated and drink enough water throughout the day. I like how the flip top lid is designed with secure lock make it dust and leak proof and with the portable wrist strap, it is easier to carry it to anywhere.

Of course, we have already talked about the measuring tape. You can use a basic measuring tape or a measuring tape that has a hoop for easier measuring on your own.

Now, for an essential piece of affordable workout equipment that will KICK YOUR BOOTY, the Booty Kicker ballet barre and tablet holder. If you are looking for a challenging workout that will burn fat and lengthen/tone the body, this barre will do it all! I did my first 30 minute workout on the protein diet this week, and it was so challenging that I almost couldn’t finish!

My Fitness Pal is a MUST for tracking your calories and protein goals. You can even set the app to know you are on a high protein diet and it will recommend recipes and fitness goals based on your height, weight, and protein diet.

Shop the Must Haves

Muscle Building Workouts

While I have been doing some cardio on the Peloton, I am so thankful that this program focuses more on weight training. I hate cardio. I have been using my Tonal and Booty Kicker for my strength training. Believe it or not, the Booty Kicker is way more challenging! Check out the workout I did yesterday below. It is mu ch harder than it looks!


For the first few days, I have been eating:


  • 2 Hard boiled eggs
  • Nature’s Valley Protein bars
  • Everything Bagel with Whipped Garlic & Herb Cream Cheese



  • Pan-Seared Filet Mignon with Traeger Rub and Brussel Sprouts
  • Honey Glazed Salmon and Broccoli
  • Grilled Shrimp and Zucchini

Motivating Fitness Fashion

Of course, the whole point of the dieting and fitness program is to look and feel good in my body. A large part of the motivation for me is to look and feel good while I am trying to look and feel good. I just love Nike’s new athleisure and fitness fashion for fall! I always feel a little more daring in Nike. All of their cuts are so flattering no matter what stage you are in your fitness journey.

Nike’s new Zenvy Leggings are a MUST-HAVE. They are high waisted and slimming without being uncomfortably tight. The fabric is also velvety smooth on the skin. There are tons of colors available, Believe me, you are going to want several pairs!

I really love this turtleneck crop top. I was worried that it would be too tight but I purchased a medium and it fit perfectly. Not to mention it was a great paring with these Nike Air Jordans!

Shop the Look

Stay tuned! I Will be back next week with an update on how the program is going.

Follow My Journey: Month 2 | How Do You Make a Total Life Change?

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Hi! I'm Alexandra

I am an entrepreneur, author, and mom of 3 from Memphis, Tennessee. I fill my days pursuing the dream of being my own boss as a full time influencer and sensory marketing specialist while spending my evenings playing superheros, helping with homework, making dinner, and tucking in my littles.

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