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 high protein diet for weight loss as well as for muscle building. An interesting fact about proteins is that it can help to lose extra pounds and also gain muscle mass. Proteins are fundamental component of all living cells. Proteins are considered as 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, balanced diet. 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.

Meal Plans for a High Protein Diet

Proteins can be obtained mainly through various dietary sources. Daily protein requirement for kids is approximately 0.5 grams per pound of 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. Most animal foods including 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 quantity of one or more essential amino acids. Seafood is one of the best sources of proteins with low amounts of fats.

High protein diet is helpful in healthy weight loss, as it keeps you satisfied and feeling full for longer time. When you have more proteins and fewer carbohydrates in your diet, you feel less hungry throughout the day, leading to lower calorie intake. 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 Atkins Diet, Zone Diet and Sugar Busters.

What are ideal meal plans for a high protein diet? Scrambled eggs and sausages for breakfast, couple of hamburgers without buns for lunch and juicy steak for dinner can be a perfect high protein meal plan. You can have couple of protein bars or a protein shake in between. Following are some sample meal plans for 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 (smaller serving size)

Dinner
Cauliflower and broccoli mixture with broiled salmon
Glass of seltzer water

In between, you can have a few mixed nuts and scoop of peanut butter.

Meal plans for a high protein diet are one of the effective ways to lose weight fast and improve your overall health.