High Protein Diet: Build Muscle, Burn Fat, Feel Great

Apr 14th, 2025 - 8 mins

If you're lifting to get stronger, leaner, or just because you want to feel great in your day-to-day life, a high protein diet will only amplify all of your efforts.

At Lipstick Lifters, we don’t provide diet plans, instead we educate and empower women to make their own decisions and feel powerful in their bodies.

While the majority of our content and what we do is focused on lifting, there is no escaping the fact that what you eat plays a huge role in your overall performance and success.

So let’s break down the high protein diet and how it can help you build muscle, burn fat and feel great.

High Protein Diet Contents

What Is a High Protein Diet?

Why the High Protein Diet Works So Well for Women Who Lift

How Does Protein Affect Lifting Performance & Recovery

High Protein Foods For Bulking

High Protein Foods For Cutting

Protein Macro Calculator

Lipstick Lifters' High Protein Staples

High Protein Meal Ideas for Strong Women

The Real Tea About High Protein

What Is a High Protein Diet?

A high protein diet focuses on eating more protein-rich foods than the average person might need. It's especially beneficial for women who lift weights, train regularly, or want to change their body composition.

Not only does a high protein diet improve your overall performance in terms of physical strength, it also helps to speed up and optimise recovery.

How Much Protein Do You Actually Need?

A good general guideline is 1.6 to 2.2 grams of protein per kilogram of body weight per day. If you’re lifting heavy and want to build or maintain muscle, aim toward the higher end.

Unless you’re a seasoned athlete, you don’t need to meticulously count every single gram of protein, just aim to get as much in as possible.

A high protein diet is beneficial for a number of reasons, but it’s not going to hurt if you go under or over your goal, the important thing is to aim for a good average over an extended period of time.

How To Get Your Protein In

Always prioritise whole foods first.

You don’t have to choke down chicken breasts all day long, there are plenty of whole sources of protein that you can spread throughout your day to reach your goal.

High Protein FAD’s

The internet has a lot to answer for in terms of generating trends around certain foods and the high protein era is rife at the moment.

Consume this kind of information sparingly and always—ALWAYS make your own, educated judgement.

Don’t run out and grab that random brand of sausages just because someone online said that’s how they get their protein in.

Unless you’ve paid a registered dietitian or nutritionist, it is nobody's business to tell you what to eat. That’s for you to decide, by yourself, or with the help of a qualified professional.

Why the High Protein Diet Works So Well for Women Who Lift

Appetite Control, Energy, and Long-Term Fat Loss

Protein keeps you satiated for longer, which helps to reduce cravings and mindless snacking. It also helps you feel steady and energised between meals.

The Thermic Effect of Protein: Burn Calories While You Digest

Protein takes more energy to digest than carbs or fats. That means your body actually burns more calories just breaking it down.

Protein Supports Lean Muscle Growth & Repair

Protein is essential for building, repairing and maintaining lean muscle.

How Does Protein Affect Lifting Performance & Recovery

Protein Improves Strength, Power, and Endurance

Protein supports muscle repair and growth, which means more power behind the bar, more endurance across your sets and faster recovery when you’re done.

What Happens to Muscles During & After You Train

In short; strength training creates tiny muscle tears. Your body repairs and rebuilds those tears during recovery, building bigger and stronger muscles—protein is a key part of that process.

Why Protein Timing Matters (And What to Eat Post-Workout)

Aim to eat protein within 30–60 minutes after training. A simple post-workout shake, or a meal with lean protein and carbs, works perfectly.

Recovery Nutrition That Fits a Busy Woman’s Life

Prep easy protein snacks (like boiled eggs, meat strips, cheese bites or Greek yogurt) whatever you like, just make sure you’re always fueling your body with good quality protein sources.

Protein bars or any other packaged protein sources should be a rare, last resort option. Yes they’re convenient, and there’s nothing wrong with reaching for convenience from time-to-time, just try not to depend on convenience.

Remember; whole foods first.

Signs You’re Not Getting Enough (Especially If You Lift Heavy)

Sore for days? Hitting a strength plateau? Constantly tired? These could all be signs your protein needs bumping up.

High Protein Foods For Bulking

Eat To Perform

Bulking isn’t about eating anything and everything—it’s about fueling muscle growth with enough calories and the right macros.

Sure, many gym bros will boast a “dirty bulk”, but ladies, leave that to the bros, unless you’re experienced and confident enough that you’ll get that additional fat off in your cut.

But why make it harder on yourself? Clean bulk for the win.

Check out: Bulking For Women: The Ultimate Guide.

Whole Foods First

Stick to high quality proteins like steak, chicken thighs, salmon, and full-fat Greek yogurt. Add healthy fats and carbs to support growth.

Check out our macro calculator for a guided breakdown to support your bulking, cutting and maintenance goals.

Supplement

Struggling to hit your numbers? No need to force feed yourself.

Protein shakes and powders can help bridge the gap, especially if you’re busy or not super hungry.

Lipstick Lifters Guide To Bulking

Our bulking phase programs are tailored for women who want to build muscle fast without the fluff.

Also check out:

Weightlifting Workout Plans For Women

Beginners Bodybuilding Workout Pack

Intermediate Bodybuilding Workout Pack

The Mass Builder

Stronger, Leaner You

Muscle Growth Workout Plans

High Protein Foods For Cutting

Reduce Overall Calorie Intake - Prioritise Protein To Stay Satiated

Protein helps preserve muscle when you're in a calorie deficit. It also keeps you fuller longer, which makes sticking to your plan easier.

Whole Foods First

Again; lean meats, egg whites, tofu, and low-fat dairy are your friends. Base all meals and snacks around a protein source.

Supplement

Use protein powders to help meet your daily goals without overdoing it on overall calories.

Lipstick Lifters Guide To Cutting

Our guide to cutting for women will help get you through this process by cutting fat and maintaining as much lean muscle as possible.

Also see:

Weightlifting Workout Plans For Women

The Fat Loss Formula

Fat Loss For Beginners

7 Day Cut

The Fat Melter

Fat Blaster Workout Plans

Protein Macro Calculator

Lipstick Lifters Macro Calculator

Use our free macro calculator to set your high protein diet targets based on your goals—bulking, cutting, or weight loss.

The Formula To Adjust Your Macros Yourself

Want to tweak your numbers manually? We show you how to adjust your protein, carbs, and fats to fit any lifting phase.

Lipstick Lifters' High Protein Staples

Meat, Poultry & Fish

Chicken breast, turkey, salmon, lean beef, tuna, prawns.

Eggs

Whole eggs and egg whites are protein-packed and super versatile.

Dairy

Greek yogurt, cottage cheese, kefir, goat milk, low-fat cheeses.

Beans & Pulses

Lentils, chickpeas, black beans—great for plant-based eaters.

More Plant Based Options

Tofu, Tempeh, Seitan.

See more protein sources for vegans and vegetarians.

Protein Powders

Whey, casein, and plant-based options all count. Find one you like and keep it on hand.

Nuts & Veggies

Not huge sources of protein on their own, but they add up. Edamame and peas are top veggie picks.

High Protein “Junk Foods”

Protein bars, high-protein ice cream, baked chips with added protein—these can help hit your macros without feeling deprived. But don’t depend on them.

High Protein Meal Ideas for Strong Women

These are just some suggestions to support a high protein diet, this is not a diet plan. Take what suits you, leave what doesn’t.

Protein-Packed Breakfasts to Start Strong

Scrambled eggs with spinach and feta cheese with a slice of whole grain toast

Sausages, eggs and cottage cheese with a slice of whole grain toast

Overnight oats with protein powder and berries

High-protein pancakes with Greek yogurt and berries

Lunches That Power You Through Training

Chicken burrito bowls

Tuna and bean salad

Turkey wrap with hummus and veggies

Chicken salad sandwich in whole grain bread

Dinners That Support Recovery and Results

Salmon with sweet potato and green beans

Lean beef stir fry with rice noodles

Baked tofu with quinoa and broccoli

Chicken breast with rice and salad

Snack Smart: Protein Between Meals

Boiled eggs

Chicken (or any meat) strips

Grilled tofu strips with soy sauce, a drizzle of honey and sesame seeds

Greek yogurt with nuts and a drizzle of honey

Cottage cheese with pineapple (or chives if you prefer savory)

Celery with peanut butter

Again, these are just suggestions to get your creative protein juices flowing. Have a think about the high protein foods you like to eat and build your own meal plan around that.

The trick is to always be prepared, make sure you have your favourite high protein foods on hand so that you limit your ability to fall off track with it.