Meal Plans for a High Protein Diet

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 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. Get more information about some good sources of proteins and meal plans for a high protein diet in the section below.

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. A high protein diet stabilizes blood sugar levels. Some high protein 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.

What are ideal meal plans for a high protein diet? 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. Following are some sample meal plans for a high protein diet.

Meal 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
1oz 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)

Meal Plan #2

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
Glass of seltzer water

Meal 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 water

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.