High Protein Diet Menu

According to recent studies, protein is the best thing that manages hunger repletion, better than carbohydrates and fats. It is the reason why a high protein diet is one of the most followed diet plan by the people who want to lose weight. During a recent study published in the American Journal of Clinical Nutrition, participants were asked to consume 30% more calories, 20% less calories from fat and 50% carbohydrates. As a result they consumed about 441 calories a day and experienced significant amount of weight loss. There are various other examples to explain the benefits of high protein diet plan for weight loss. Most people got inspired by such a beneficial weight loss diet and wanted to start the same, but the real dilemma was the confusion about the high protein diet menu since they didn't know what to include and what to avoid in their daily diet plan. Well, let's get to know about the healthy high protein diet foods to eat, in brief.

High Protein Diet Menu Plan # 1

As a weight loss aspirant, a person must always be aware of all the high protein foods to consume. That way he can manage a quality high protein low carb diet plan, which is effective for healthy weight loss. The ones mentioned here are two sample menus based on a 1200 calorie menu of high protein diets to lose weight.

Breakfast	Lunch	Snacks	Dinner
½ cup high fiber, low carb cereal ⅛ medium cantaloupe (or any melon) 1 oz almonds ⅓ cup milk	½ sliced avocado 2 tbsp sunflower seeds 3.5 oz protein source (egg, chicken, tofu, beef) 2 tbsp sugar-free Italian dressing	Swiss and Ham Roll-Up (1 oz ham slice + 1 oz Swiss cheese + medium dill pickle)	Basil chicken with Vegetables ½ cup ricotta cheese with sugar-free flavored syrup

High Protein Diet Menu Plan # 2

The fruits and vegetables that are mentioned in the sample given below are needed to be selected from the list of high protein foods. It is the reason why their names are not specified.

• Breakfast: ½ cup fruit juice (unsweetened) + 2 eggs + 1 slice of wheat bread + ½ cup milk.
• Morning Snack: ½ cup milk + 2 oz cheese + 3 crackers.
• Lunch: ½ cup vegetable salad + 4 oz meat + ¼ cup rice, corn and potatoes
• Afternoon Snack: ½ cup milk + 3 oz meat + ½ of fresh fruit.
• Supper: ½ cup salad + 4 oz meat + ½ fruit.
• Dinner: ½ cup milk + ¾ cup cottage cheese

High Protein Diet Menu for Weight Loss

Many times, it is advocated that women must opt for a 1200 calorie diet plan, which is wrong. Since a woman's body goes through a lot of transitions like menstruation and pregnancy, it functions differently than men. It is the reason why women need to consume a high calorie diet. The given below is a high protein diet for weight loss, which is based on 2200 calorie diet plan for women.

Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner
12 oz coffee 1 ½ cup cottage cheese (1% fat) ½ cup fruit cocktail 1 tbsp cream	1 apple with peel 1 medium banana	1 apple with peel 2 whole wheat bread slices 2 cubes of cheddar cheese ⅛ cup mayonnaise 3 oz white meat	2 slices of 7 grain bread 2 tbsp peanut butter Fruit flavored jelly	4 oz chicken breast 1 ½ cup steamed rice 1 small salad (without onion and tomato) 4 tbsp Thousand island-reduced cal. Kraft

1200 Calorie High Protein Diet Menu

While aiming for a 1200 calories diet menu, you need to plan whether you want to have 3 high protein meals a day (300 calories breakfast + 400 calories lunch + 500 calories dinner), 1200 calorie diet with 3 meals and 1 snack a day (250 calories breakfast + 350 calories lunch + 150 calories snack + 450 calories dinner) or 1200 calorie diet menu with 3 meals and 3 snacks a day (250 calories breakfast + 100 calories snack + 300 calories lunch + 100 calories snack + 400 calories dinner + 50 calories snack) and then plan accordingly. Here is a sample of 1200 calories a day diet.

Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner
½ cup orange juice ½ banana 1 cup skim milk 1 shredded wheat biscuit	3 whole wheat crackers 3 oz cottage cheese	1 tbsp peanut butter 2 whole wheat bread slices 1 cup skim milk 2 cups baby carrots 1 medium size orange	3 handfuls of un-buttered popcorn with herb seasoning	5 oz lean broiled beef 3 oz baked small potatoes 1 tbsp light margarine 1 cup of mixed green veggies 1 tbsp of light salad dressing

The mentioned diet menus are a few samples for you to plan a perfect high protein diet for weight loss. You can try various high protein recipes at home, in order to bring a pleasant variation in your routine meal. Now that you know what are high protein foods, make sure you consult with your health care provider as well as the dietitian first and then only go ahead with any of the mentioned menu plans. Eat healthy and stay fit!