17 nov 7 Day High Protein Diet Meal Plan Week 2

It is not a substitute for personalized medical advice, diagnosis, or treatment. A 4-week fitness and nutrition challenge designed to kick start your weight loss journey, build confidence and join a thriving community. Of course, knowing the benefits of a high-protein diet is one thing. Now it’s time to get in the kitchen and start cooking. High-protein diets have been used successfully and safely by fitness enthusiasts for decades.

Breakfast (410 calories)

Add some high protein snacks to help you reach your protein goals. If you’re not sure how much protein you should eat in a day, this article may be helpful. Since it’s based on whole foods and balanced nutrients, many people continue this style of eating for weeks or months. Just be mindful of energy levels, especially if you’re active, and consider gradually adding in more complex carbs if needed.

Cottage Cheese – The Underrated Protein Hero

If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics. Lettuce takes the place of tortillas in our low-carb, gluten-free taco lettuce wraps. Stuffed with lean ground beef, jicama, avocado and salsa and a whopping 23 g of protein per serving, this lunch (leftover from last night’s dinner) will keep you feeling full for hours. This incredibly high-value breakfast kit offers you a whole package of resources for one low price. Get the meal plan, meal prep guide, printable cookbook, and more.

Move Your Body More Often

A high-protein diet for weight loss isn’t just about eating more protein—it’s about eating enough protein to meet your daily protein needs based on your activity level and nutritional needs. Reaching your daily protein goals on a high-protein diet can be challenging. Making an effort to meal plan can set you up for a protein-packed week full of variety and flavor. Though the focus is on protein, balance is key to a high-protein diet.

Day High-Protein Meal Plan for Busy Moms

After following the 7-day high-protein meal plan, you can mix and match different meals based on your preference. The key is to keep the same calorie and macronutrient profile. Dressings, nuts, and spreads will make up the majority of your fats on these high protein meal plans. Adding high-fiber foods rather than simple carbohydrates to your meals and snacks will also help keep you feeling fuller for longer. Your healthy meal plan for weight loss should be balanced, nutrient-dense, and help keep you feeling full throughout the day.

Breakfast: Avocado and Egg on Whole-Grain Toast

• In fact, I believe it’s a good idea to habitually consume a high-protein diet.
• Affordable and flavorful, chicken thighs offer 26 g of protein per 3 oz serving.
• The Mediterranean diet is a popular way of eating that emphasizes protein, legumes, whole grains, fruits, vegetables and healthy fats.
• Try tossing it in a salad one day and making it a wrap the next.
• It limits refined grains, ultra-processed foods and added sugars.
• Though the focus is on protein, balance is key to a high-protein diet.

If you’re looking to lose weight, research suggests that following a protein rich-diet may help. In Tonum’s most recent human clinical study, participants taking Motus lost over 10% of their total body weight, with 87% of that loss coming from fat rather than muscle. Even those who didn’t change their diet or exercise routine saw meaningful results, while participants who paired Motus with consistent healthy habits experienced the greatest benefits. For that same 165-pound individual, they would need 90 to 150 grams of protein per day. Protein and fiber both help us feel full, which can help with weight loss, but their mechanisms are different.

Day High-Protein Meal Plan for Weight Loss – Sample Meals

Very low-calorie diets are nearly impossible to sustain, and they may also promote the loss of muscle mass versus just fat. Additionally, they can lead to nutrient deficiencies down the road. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/ This shopping list corresponds to the 7 day plan, serving 2 people. These are the type of foods that don’t contain many nutrients and will likely contribute to weight gain. Although it’s fine to treat yourself occasionally, don’t make it a habit.

Dinner (527 calories)

And despite how controversial the topic of nutrition is, protein is one of the few things most nutrition gurus agree on. Besides being a high-protein low-fat food, lean red meat, such as sirloin and 90%+ lean ground beef, is loaded with micronutrients. Lean cuts of red meat contain zinc, iron, vitamin B12, and unimeal trustpilot selenium. The Recommended Daily Allowance for protein is .8g/kg1. Recommended Dietary Allowances (RDAs) are the accepted source of nutrient intake for healthy people. RDAs have been around since World War Two and are used throughout the health and nutrition fields.

A.M. Snack (206 calories)

The more variety you get within the specified relative allowances per category – the better. At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid. There’s also a fish dish to get your important omega-3 fatty acids in your diet – a staple of the Mediterranean diet. Enter your email below and get access to the plan any time.

Dinner: Spicy Mediterranean Beet Salad

While protein is the emphasis of this plan, we didn’t forget about fiber. Fiber is a powerhouse nutrient with many health benefits, yet only 7% of adults in the United States are reaching their daily fiber goal. Adequate fiber intake can help facilitate weight loss, improve blood sugar levels, support a healthy gut and reduce the risk of heart disease. Each day provides an average of 33 grams of fiber, slightly above the recommended Daily Value of 28 grams. Instead, it’s about giving your body the nutrients it needs to thrive.