Protein Diet Plan

Often when people start with their journey of cutting off weight, they resort to a high protein diet plan for losing weight the right way. Protein is one of the three nutrients that our body essentially requires. The several benefits of protein extend to repairing and maintaining bones, skin, muscles and hair along with balancing the hormones and ensuring transportation of right molecules to their right places. How do you increase your protein intake and maintain a protein diet plan? Let us help you out in finding the answers to the question. We have thoroughly curated a 7 day protein diet plan for weight loss along with pronouncing its benefits. Read on to know more! 

What is a Protein Diet Plan?

Protein is an essential component of the human body that delivers energy and facilitates growth and development in the same. As per a 2020 study published by National Library of Medicine, consumption of more protein than what’s already recommended in the diet can enhance body composition and also substantially help with weight loss. A protein diet plan, also known as a high protein diet plan, is a dietary strategy that places emphasis on consuming meals high in protein while restricting the consumption of carbs and fats. An high protein vegeterian diet plan’s main objectives are to encourage weight loss, boost muscle mass, and enhance general health. Besides being a healthy and safe technique for weight reduction, high protein diet plan also helps with preventing obesity and other related diseases. 

7 day protein diet plan for weight loss

A high protein diet plan can help you lose weight because it makes you feel content and full, which can help you consume less calories overall. A sample 7 day protein diet plan for weight loss is provided here. Remember to seek advice from a medical expert or certified dietitian before beginning a new diet plan, especially if you have any underlying medical issues. High protein vegetarian diet plan is an excellent way to inculcate numerous health benefits into your diet. One can Buy Weight Loss Proteins to extract efficient results and supplement it with the given high protein meal plan. 

Day 1

We have thoroughly crafted a 7 day protein diet plan for weight loss, incorporating a mix of various fruits, vegetables, healthy meat and nuts, keeping your delicious taste in consideration along with sufficing the needs of your humble health. Dividing your high protein meal plan into different portions makes the food more digestible and keeps digestive issues at bay. Tread along the given 7 day protein diet plan for weight loss to keep your meals nutritious and balanced. 

Day	Breakfast	Lunch	Snacks	Dinner
Day 1	Scrambled eggs with spinach and tomatoes.	Grilled chicken breast with a mixed green salad.	Almonds or walnuts.	Baked salmon with steamed broccoli and quinoa.

Quantity

• 2 egg white & 1 whole egg + 2 tbsp chopped spinach + 1 tbsp chopped tomatoes
• 100-150 gms Grilled chicken + 180 gms veggies
• 4-5 almonds + 1 walnut
• 150 gm salmon + 2 tbsp quinoa + 100 gm broccoli

Day 2

We are talking about a 7 day protein diet plan for weight loss, here’s the plan for day 2-

Day	Breakfast	Lunch	Snacks	Dinner
Day 2	Greek yogurt parfait with granola and sliced banana.	Chicken and avocado wrap with whole-grain tortilla.	Carrot and cucumber sticks with hummus.	Grilled Salmon with assorted vegetables.

Quantity
-1 cup greek yogurt + 1 sliced banana
-80gm turkey + 50gm avocado + 2 tbsp whole grain flour
-2 carrot sticks + 3 cucumber sticks + 2 tbsp hummus
-150gm salmon + 180gm veggies

Day 3

This is the plan for day 3 of 7 day protein diet plan for weight loss-

Day	Breakfast	Lunch	Snacks	Dinner
Day 3	Oatmeal topped with chopped nuts and sliced strawberries.	Tuna salad with mixed greens.	Cottage cheese with sliced peaches.	Grilled shrimp with asparagus and brown rice.

Quantity
-2.5 tbsp oats + 1 tbsp chopped nuts + 2-4 sliced strawberries
-100 gm tuna + 180 gm green veggies
-100 gm paneer
-150 gm shrimp + 2 tbsp brown rice 

Day 4

For 7 day protein diet plan for weight loss, here you go with the plan for day 4-

Day	Breakfast	Lunch	Snacks	Dinner
Day 4	Protein smoothie (blend protein powder, almond milk, banana, and spinach).	Quinoa salad with chickpeas and feta cheese.	Mixed nuts.	Baked chicken thighs with roasted Brussels sprouts.

Quantity
-1 scoop protein + 180ml almond milk+1 banana + 1 cup spinach
-3tbsp quinoa + 2tbsp chickpea + 30gm feta cheese
– 30gm mixed nuts
-100gm chicken thighs + 150gm brussel sprouts

Day 5 

We are giving you a 7 day protein diet plan for weight loss, here’s the plan for day 5-

Day	Breakfast	Lunch	Snacks	Dinner
Day 5	Scrambled tofu with vegetables.	Lentil soup with a side of mixed greens.	Greek yogurt with honey.	Baked cod with a side of steamed asparagus and quinoa.

Quantity
-100gm tofu + 10gm of veggies
-1 bowl lentil soup + 150gm of green veggies
-1 cup greek yogurt + 1 tsp honey

Day 6 

Here you go with the day 6 plan of the 7 day protein diet plan for weight loss- 

Day	Breakfast	Lunch	Snacks	Dinner
Day 6	Cottage cheese and sliced peaches.	Chicken and vegetable stir-fry with brown rice.	Edamame.	Grilled chicken breast with roasted sweet potatoes and green beans.

Quantity
-100 gm of paneer
-100 gm of chicken + 100 gm veggies + 1 bowli boiled brown rice
-30 gm edamame
-100 gm chicken breast + 180 gm of veggies

Day 7

The last day of the 7 day protein diet plan for weight loss- 

Day	Breakfast	Lunch	Snacks	Dinner
Day 7	Whole-grain toast with avocado and poached eggs.	Spinach and feta-stuffed chicken breast.	Sliced cucumber with tzatziki sauce.	Baked trout with quinoa and steamed broccoli.

Quantity
-80 gm avocado + 1 whole grain bread + 2 poached eggs
-100 gm chicken breast + 1 cup spinach
– 8-10 sliced cucumbers + 3 tsp sauce

7 day protein diet plan 

Day	Breakfast	Lunch	Snack	Dinner
Monday	Scrambled eggs with spinach and tomatoes.	Grilled chicken breast with a mixed green salad.	Almonds or walnuts.	Baked salmon with steamed broccoli and quinoa.
Tuesday	Greek yogurt parfait with granola and sliced banana.	Turkey and avocado wrap with whole-grain tortilla.	Carrot and cucumber sticks with hummus.	Lean beef stir-fry with assorted vegetables.
Wednesday	Oatmeal topped with chopped nuts and sliced strawberries.	Tuna salad with mixed greens.	Cottage cheese with sliced peaches.	Grilled shrimp with asparagus and brown rice.
Thursday	Protein smoothie (blend protein powder, almond milk, banana, and spinach).	Quinoa salad with chickpeas and feta cheese.	Mixed nuts.	Baked chicken thighs with roasted Brussels sprouts.
Friday	Scrambled tofu with vegetables.	Lentil soup with a side of mixed greens.	Greek yogurt with honey.	Baked cod with a side of steamed asparagus and quinoa.
Saturday	Cottage cheese and sliced peaches.	Turkey and vegetable stir-fry with brown rice.	Edamame.	Grilled chicken breast with roasted sweet potatoes and green beans.
Sunday	Whole-grain toast with avocado and poached eggs.	Spinach and feta-stuffed chicken breast.	Sliced cucumber with tzatziki sauce.	Baked trout with quinoa and steamed broccoli.

High Protein Vegetarian Diet Plan

After the 7 day protein diet plan for weight loss, let’s talk about a high protein vegetarian diet plan. While consuming a high protein vegetarian diet plan, a high protein diet plan can be a wholesome and nourishing method to satisfy your protein demands. Indian protein diet plan gives ample options to enjoy high protein meal plan without resorting to meat items. However, while one tries thier hands on indian protein diet plan, they should carfeully take note of thier Food Calorie Calculator so as accessorise the meal carefully. Consumption of high protein vegetarian diet plan can come with numerous benefits of boosting metabolism, cell and tissue recovery, weight management and so much more. To get you started, check out this sample of high protein vegetarian diet plan. Keep in mind to modify ingredients and portion amounts to suit your own nutritional needs and tastes.

High Protein Vegetarian Diet Plan
	Breakfast	Lunch	Snacks	inner
Day 1	Scrambled tofu with veggies	Chickpea salad with quinoa	Lentil soup with spinach	Greek yogurt with berries
Day 2	Greek yogurt with honey and nuts	Black bean and vegetable stir-fry	Grilled portobello mushrooms	Almonds and dried fruits
Day 3	Protein smoothie (spinach, banana, protein powder)	Quinoa and black bean salad	Baked tempeh with broccoli	Carrot and cucumber sticks with hummus
Day 4	Oatmeal with almond butter and chia seeds	Lentil and vegetable curry	Tofu and vegetable stir-fry	Cottage cheese with pineapple
Day 5	Cottage cheese and fruit bowl	Chickpea and vegetable wrap	Vegetarian chili with beans	Greek yogurt with honey
Day 6	Scrambled eggs with spinach	Peanut butter and banana sandwich	Roasted chickpea and vegetable bowl	Mixed nuts

High Protein Non-Vegetarian Diet Plan

Here’s a 7 day high protein non vegetarian diet plan presented in a table format. This plan is just a sample, and you can adjust portion sizes and ingredients based on your individual dietary needs and preferences. There are also various options of non-vegetarian Indian protein diet plan consisting a great mix of healthy and nutritious foods. One can track thier calorie intake through Daily Calorie Intake Calculator and have better knowledge about the kind of meal one shoud consume. 

High Protein Non-Vegetarian Diet Plan
	Breakfast	Lunch	Snacks	dinner
Day 1	Scrambled eggs with spinach	Grilled chicken breast	Baked salmon with quinoa	Greek yogurt with berries
Day 2	Omelette with vegetables	Tuna salad with mixed greens	Beef stir-fry with broccoli	Cottage cheese with nuts
Day 3	Protein smoothie with whey	Turkey and avocado wrap	Grilled shrimp with asparagus	Hummus with carrot sticks
Day 4	Cottage cheese with fruit	Chicken and vegetable stir-fry	Baked cod with sweet potato	Almonds and dried fruits
Day 5	Smoked salmon with cream cheese	Beef and vegetable soup	Baked chicken thighs with quinoa	Greek yogurt with honey
Day 6	Ham and cheese omelet	Grilled pork chops	Grilled tilapia with brown rice	Cottage cheese with pineapple
Day 7	Scrambled eggs with tomatoes	Steak salad with vinaigrette	Baked chicken breast with broccoli	Mixed nuts and seeds

Benefits of Protein Meal Plan?

During normal ageing, it’s crucial to supply our body with necessary protein intake. The 2008 study assembled by ScienceDirect stated that consumption of a diet rich in protein and reduced carbs can result in significant fat loss and reduced lean mass. When a high protein diet plan is included in your diet, it can provide a number of advantages, such as weight reduction, strengthening and gaining of muscles. The following are some benefits of including a lot of protein in your meals:

• Strengthening muscles and bones

High protein meal plan plays a crucial role in the maintenance and growth of muscle tissue. A diet high in protein can help you achieve your goals if you want to gain muscle mass or are physically active. Following a 7 day protein diet plan for weight loss also helps in strengthening of the bone, considerably preventing the risk of osteoporosis by maintaining the bone density.

• Induces satiability 

Consuming a high protein meal plan can make you feel content and full, which lowers calorie consumption overall and aids in weight loss or maintenance. Intake of protein can help control ghrelin which is the hunger hormone along with boosting appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This results in lowering hunger pangs and the desire for unhealthy snacks in between meals, which can significantly help with maintenance of reduction of weight. 

• Boosts Immunity 

Protein deficient diets or lack of amino acids can lead to impaired immunity. High protein meal plan are made up of amino acids which bestows numerous benefits on the body. For instance, it helps with activation of T lymphocytes, B lymphocytes, cellular redox state, gene expression and lymphocyte proliferation along with assisting production of antibodies, cytokines and other cytotoxic substances. All of this combined helps in keeping the immunity system healthy and sound. 

• Improves heart health

High protein meal plan which include healthy proteins such as legumes, green beans or chickpeas have high soluble fibre, micronutrients and low glycaemic index, which altogether helps in lowering the cholesterol levels in the body. This further reduces the risk of developing a heart disease. 

Who should follow a High Protein Diet Plan?

A regular high protein diet plan may be appropriate for most people. However it’s vital to remember that dietary requirements might change depending on things like age, gender, activity level, and special health goals. We all have different lifestyles and fall in different age groups, thus it’s only natural that our protein requirements would vary depending on various factors.  Below we have listed some recommendations regarding protein intake for people belonging to different categories. 

Athletes and bodybuilders: 

People who regularly engage in vigorous exercise, particularly strength training or bodybuilding, may need additional protein to promote muscle growth and repair. Indulging in high protein meal plan that have Protein Rich Foods can help people from athletic background in keeping the vigour alive. 

Weight Loss and Weight Management: 

Eating a high protein meal plan makes you feel more satisfied and full, which may help you lose weight and control your weight. During calorie restriction, it may also assist in maintaining lean muscle mass.

Older Adults: 

As we proceed towards the grey age, our bones and muscles start to loosen their initial vigour which calls for sensible resorting towards a high protein meal plan. To prevent muscle wasting (sarcopenia) and preserve general health, older adults may need to follow a high protein meal plan. Resorting to Protein Calculator can help one take note of thier protein intake and customise thier high protein meal plan accordingly.

Expert Review on Protein Diet Plan

The consumption of high protein meal plan is incredibly critical for maintaining good health and development of the human body. As recommended by the 2020 study of NCBI, consumption of 0.80 g/kg body weight is essential to prevent protein deficiency in an adult body. Intake of a high protein diet plan substantially helps with weight management and maintaining body composition. A high protein meal plan is helpful in wearing and tearing of your muscles, strengthening your bones, keeping the cravings at bay, boosts metabolism, lowers blood pressure and can be imperative to achieve sustainable weight loss.  

References

“Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.” 2019. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/.

Koh, Gwanpyo. 2020. “Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/.

FAQs

Which diet is high in protein?

There are several diets that are high in protein, some of them include the Atkins Diet, Ketogenic Diet(Keto Diet), and Paleo diet. Following this diet and supplementing it with resistance exercise can help with weight loss and other health benefits. 

How do I start High Protein Diet?

One can start their high protein diet plan by increasing the portion of protein into their diet and reducing the portion of carbohydrates. Most people start their high protein diet journey with consumption of meat, fish, dairy products, beans and legumes, eggs, and vegetables that are rich in protein, such as asparagus and spinach. If in case, you are the vegeterian kind, you can also exclusively try high protein vegetarian diet plan and bear the same effective results. 

What is the best high Protein Diet Chart?

Providing the body with 0.80 g/kg body weight is considered necessary to satisfy the body with its protein needs. Incorporating healthy proteins that have high soluble fibres such as legumes, chickpeas, lentils or quinoa can help in keeping the cholesterol level low and boost the metabolism. However, the “best” high protein diet plan can vary depending on individual goals, dietary preferences, and nutritional needs.

Does High Protein Diet help in Weight loss?

Consumption of a high protein diet plan helps with reducing the hunger inducing hormones and it also induces the feeling of fuller which keeps the nagging craving at bay, helping one with weight loss in the long term. As it boosts the metabolism, a high protein diet plan not only helps with weight loss but also assists in maintaining it. One can follow through the 7 day protein diet plan for weight loss to extract effective benefits. 

Does Protein Diet Plan Help to lose weight without exercise?

The muscle building ability of a high protein diet plan and escalation of insulin sensitivity helps with metabolism and in reduction of weight impressively. Advocating the 7 day protein diet plan for weight loss has the potential to give away amazing results.  However, there may be some limitations to the same. Thus it is always advisable to supplement your high protein diet plan with a healthy set of exercises.

Who should avoid high protein meal plan?

A lot of us prefer Indian protein diet plan and although it has obvious benefits for our health, there are certain health conditions that prevent consumption of high protein vegetarian diet plan or any high protein diet plan in general. People with high uric acid should avoid intake of proteins that are high on purines along with those struggling with kidney probelms.

Can indian protein diet plan help with weight loss?

Indian protein diet plan includes a plethora of items such as indian pulses, soyabean, paneer, lentils like Rajma and Chole, all of which are protein rich and nutritious, supplemneting the body with all the numerous benefits including weight loss.