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Meal Plans for a High-protein Diet

Meal Plans for a High-protein Diet

Proteins are the basic building blocks of the body. A high-protein diet is one of the most effective ways to lose weight and gain muscle mass. Read on to know about meal plans for a high-protein diet.
Reshma Jirage
Last Updated: Jun 3, 2018
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Scrambled eggs and sausages for breakfast, a couple of hamburgers without buns for lunch, and a juicy steak for dinner, can be a perfect protein diet meal plan. You can have a couple of protein bars or a protein shake in between.
Among different weight loss diets, the high-protein and low-fat diet is a very popular diet plan. People opt for a high-protein diet for weight loss as well as for muscle building. An interesting fact about proteins is that they can help you lose extra pounds, and at the same time and also gain muscle mass. Proteins are a fundamental component of all living cells. Proteins are considered the building blocks of the body. They are needed for the production, maintenance and repair of skin, hair, bones, and other organs of our body. Proteins also play a significant role in the production of enzymes and hormones. For these reasons, proteins form an integral part of a healthy and balanced diet. A balanced intake of proteins in our diet can effectively help to lose weight.
High-protein Meal Plans
** Each meal plan must include 2 liters of liquids; and one is suggested to have the following in various combinations:
  1. Water
  2. Tea (chamomile, peppermint, dandelion leaf)
  3. Juice (apple, kale, celery, carrot)
  4. Fresh lime juice (with honey)
Plan #1
Breakfast
2 eggs (scrambled or boiled with low-fat margarine)
2 pieces of sliced toast
1 sausage link
½ sliced grapefruit or orange, or 3 slices of tomatoes
½ cup low-fat milk

Lunch
2 slices of whole wheat bread
3 oz. chicken salad (3 oz. chicken with ½ tsp light mayonnaise and 4 grape halves)
1 cup sliced vegetables
8 oz. water, unsweetened tea or coffee

Evening Snacks
½ cup cottage cheese with peaches or pineapples
2 tsp peanut butter with celery
1 oz. peanuts or mixed nuts

Dinner
1 cup of green beans, carrots or broccoli
4 oz. lean chicken, beef, pork or fish (cooked or pan fried)


Plan #2
Breakfast
2 slices of bread
50 g ricotta
1 glass of low-fat milk with honey and cinnamon

Lunch
100 grams grilled chicken
Salad greens with tahini

Evening Snacks
1 apple
Grapes

Dinner
1 whole meal pita with 150 grams chopped, grilled chicken and spinach
Cucumber and yogurt salad
Plan #3
Breakfast
2 hard-boiled eggs
2 slices of whole wheat bread with cheese spread
1 glass of low-fat milk

Lunch
Brown rice
Grilled chicken with scallion-ginger sauce
Steamed broccoli
A glass of water or fresh juice without any added sugar

Evening Snacks
Sprout salad or salmon sandwich made with whole grain bread

Dinner
Steamed chicken with hummus (made from chickpeas, hummus is an excellent high-protein dip)
2 whole grain flour tortillas
A glass of juice (apple or kale)
Plan #4
Breakfast
1 cup yogurt with 10 grams flax seeds
1 cup muesli with 1/2 cup berries
1 passion fruit

Lunch
1 cup brown rice
Lentil soup (boiled lentils mixed with 1 clove garlic, 1 medium chopped onion, 1 chopped carrot, 1 small, diced tomato, shredded spinach and 500 ml water)

Evening Snacks
1 banana
7-8 cashews

Dinner
1 cup steamed squash, eggplant, and mushrooms
½ cup cooked brown rice
Plan #5
Breakfast
Steak and egg, either boiled or scrambled
One cup of tea or coffee without milk

Lunch
Pita pocket loaded with tuna salad
Almonds (small serving size)

Evening Snacks
Peanut butter smoothie

Dinner
A mixture of cauliflower and broccoli with broiled salmon
Healthy Meal Plans for a High-protein Diet
Proteins can be obtained through various dietary sources. The daily protein requirement for kids is approximately 0.5 grams per pound of their body weight. Adults need about 60 grams of proteins everyday. Major sources of proteins are meat, fish, and seafood, dairy products, eggs, seeds and nuts, soy products, legumes, beans, and cereals such as wheat, rice and oats, etc. Most animal foods like poultry, eggs, fish, meat, and milk are rich in complete proteins and contain all essential amino acids. Most plant foods such as vegetables, seeds, nuts, grains, and legumes contain incomplete proteins, which have small quantities of one or more essential amino acids. Seafood is one of the best sources of proteins with low amounts of fats.
A high-protein diet is helpful in healthy weight loss as it keeps your hunger satisfied and makes you feel full for a longer time. When you have more proteins and fewer carbohydrates in your diet, you feel less hungry throughout the day, leading to a lower calorie intake. Such a diet stabilizes blood sugar levels. Some of these diet plans focus on bodybuilding. Such diet plans include protein bars, protein powders, and protein drinks. Some of the popular weight loss diets that include abundant amounts of proteins are the Atkins Diet, Zone Diet, and Sugar Busters.
Meal plans for a high-protein diet are one of the most effective ways to lose weight fast and improve your overall health. High-protein foods that can be, and should be, included in your daily diet without changing your meal plans are cheese, eggs, soybean, and products sourced from soy (such as tofu, soy milk, etc.), milk, lean meat, legumes, etc. Even while snacking, you can switch to healthier, high-protein options such as a tuna sandwich made with whole wheat bread or a sprout salad.