High-protein diets are popular for weight loss, diabetes management, building muscle and other purposes. Many high-protein foods--such as beef, chicken and fish--require refrigeration and cooking. If you're traveling often and don't have access to a refrigerator and cooking appliances, you may need to go on a packaged high-protein diet, where most of your protein-rich foods are portable and storable.
Step 1
Calculate how much protein your body really needs. According to MSNBC, you only need 10 to 15 percent of your daily calories to come from protein (see reference 1). For a high-protein diet, 15 percent of calories from protein is appropriate. Multiply the number of calories you eat each day by .15 to find out how many calories from protein you should eat each day. Divide that number by 4 to determine the grams of protein you should be eating each day.
Step 2
Stock up on non-perishable high-protein foods such as canned tuna, canned salmon, beef or turkey jerky, peanut butter, protein bars and canned protein shakes or individual packets of protein powder. These types of food are full of protein and can be eaten almost anywhere, provided that you bring along plastic utensils, napkins and possibly a can opener.
Step 3
Learn to read nutrition labels so that you can discern healthy and unhealthy preservatives in your high-protein packaged foods. Start researching all of the ingredients you don't understand. Some preservatives seem to be unhealthy but are not actually harmful at all. For instance, ascorbic acid is another term for vitamin C, which is a healthy ingredient used to preserve foods like beef jerky. BHA and BHT, while they may seem harmless, have been speculated to possibly increase a person's risk of cancer, says registered dietitian and spokesperson for the American Dietetic Association, Christine Gerbstadt.
Step 4
Pay attention to the importance of eating fats and carbohydrates. Healthy fats, such as avocados and olive oil should make up 20 to 30 percent of your daily intake and carbohydrates should make up 50 to 60 percent of your daily calories. Good choices of carbohydrates include fruits, vegetables and whole grains such as brown rice and 100 percent whole wheat bread.
Things You'll Need
- Calculator
- Canned tuna and salmon
- Beef or turkey jerky
- Peanut butter
- Protein powder
- Protein bars
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