Protein Diet Plan for Men

Proteins are the building blocks of our body. They play a vital role in the smooth functioning of the various processes of the human body as well. So if you are planning to lose weight or want to build muscle weight, then you must have a high protein diet. This kind of diet for women differs drastically from men. This article is to help men plan an appropriate protein-rich diet.

Protein Diet
Protein is known as the structural nutrient as it is the basic unit of which bones, muscles and cartilage are made of. These play a major role in the building and repairing of tissues. The various biochemical processes of our body depend on proteins as enzymes, hormones are all proteins. A planned protein diet complements a balanced exercise regime, only then can you get the desired muscle build up. Women and men are recommended with a different protein intakes. For men, the diet plan must include three servings which totals up to seven ounces of protein daily, whereas for women a protein intake in two servings making a total of six ounces is recommended. Therefore, the diet plan menu for men and women differs.

Protein Diet Plan
A balanced intake of proteins for breakfast, lunch and dinner is recommended. A recommended intake of calories is very crucial while following this diet. A n intake of 1800 calories is very important for men on a high protein diet.

Breakfast
This meal must constitute at least 440 calories. The breakfast can include granola cereal (½ cup), along with chopped banana and fat free milk. This accounts for 400 calories. You can have fruits like melon, or berries which will complete the remaining 40 calories. A cup of tea or coffee can also be included in this meal. A strawberry and banana shake is recommended. You can consume half of this shake before a workout and the remaining after a workout.

Mid - Morning Snack
It is recommended that you consume protein and fiber rich snacks every 2 to 3 hours. This can constitute around 230 calories. This helps in maintaining sugar levels. Fruits like grapes are recommended. Ham slice with fat free cheese is also a good option. Low fat high protein snacks are recommended.

Lunch
An appropriate lunch must be high in protein but it should also have healthy fat (that is HDL or omega 3 fatty acids) and they must also be low in the glycemic index.. Lunch must account for around 420 calories. A tuna sandwich, with whole wheat bread and mustard is perfect for a lunch. You can complement this with celery, tomatoes, lettuce and chopped onions. Another option is chef's salad that contains chopped romaine lettuce, a large hard-boiled egg, and turkey breast, cherry tomatoes (6) sliced almonds(1/2 oz).

Mid-afternoon Snack
As the day passes the body does not utilize carbohydrates for energy therefore the excess carbohydrates will be converted to fats. Therefore you must cut down carbohydrates from mid-afternoon. This snack must consist of something like cheese sticks or 1 oz of walnuts. A low carb protein car is the best choice for a snack at this time. This meal constitutes around 240 calories.

Dinner
It is necessary to include proteins in dinner as it keeps you full for a longer time and also because the sense of satiety is lowered at night. Fish are the best for a high protein diet plan. Fish like salmon with vegetables like broccoli and beans make a nice dinner. Meat loaf with beans is also a good option. A pudding that has whey protein makes a healthy dessert. The dinner again counts up to 420 calories.

Protein Rich Foods
This is a list of all the high protein diet food that can be incorporated into the protein diet plan.

• Eggs
• Soya Milk
• Tofu
• Roast Beef
• Roast Chicken
• Bacon
• Lentils
• Fresh fruits and Vegetables

These are the foods that are perfect for men. It is very crucial that you also exercise along with the diet. It is only then that you will benefit from the diet.