High Protein Diet Plan For Weight Loss

Medically reviewed by Maria Sarino, MD FACT CHECKED

Proteins are vital for the human body. They are the building blocks of humans. It is not possible to sustain life without proteins. A healthy range of protein intake is required daily.

Nutritionists, dieticians, and even gym trainers emphasize protein intake. It takes up the task of muscle building, transportation, repair, and more. Keeping the basic functions aside, proteins play a key role in weight loss.

A high protein diet works by boosting metabolism and burning fat. If you are looking for a high-protein diet plan to attain your weight loss goal, keep reading.

high protein diet for weight loss

Protein requirements depend from person to person. For every kilogram of weight, a person needs 0.8 grams of protein. If you talk in terms of pounds, 0.3grams of protein is required per pound.

So to calculate your daily requirements, multiply your body weight in kilograms by 0.8 or pounds by 0.36.

But for a healthy body and maintaining muscle mass you may need a minimum of 1.2 grams of protein per kilogram of body weight.

This is about 0.75 grams per pound. As per suggestions, a meal should have 25 grams of protein or above.

Food Items To Include In High-Protein Diet

The best way to increase protein consumption is complete proteins. The best protein intake comes from animal and plant-based protein combined.

  1. Lentils

    Lentils are a big part of Indian households. They are easily available and are a good source of plant protein. Among all the lentils, green lentils offer the maximum protein.

  2. Eggs

    They are the most popular source of protein worldwide. An average size egg has about 7 grams of protein in it. But remember, both egg white and yolk contain protein.

    So you need to consume it as a whole. If you want to skip calories, just consume egg white which contains up to 4 grams of protein.

  3. Chicken

    One of the best meat to consume for protein is chicken. It is low in calories and has double the amount of protein present in eggs.

    If you want to eat the part with the least calories, you could opt for chicken breast.

  4. Cottage Cheese

    Cottage cheese is a delicious dairy product that offers proteins. 100 grams of cottage cheese has about 11 grams of protein.

    You could simply consume it by sprinkling some salt and pepper.

  5. Beans

    A variety of beans like black and lima beans are rich in proteins. They are also low in calories. You could easily add it to your diet.

  6. Tofu

    If you follow a vegan diet generally or a vegan diet for eight loss specifically, you are in for a treat, as tofu is a vegan alternative to cottage cheese. It contains 8 grams of protein per 100 grams of serving.

  7. Salmon

    Oily fish are considered the best source of fatty acids. Along with this, it may provide protein. Salmon remains a top pick for its taste and nutritive values.

  8. Sprouts

    Brussels or green lentil sprouts contain a high amount of proteins. Along with this, they contain fiber and vitamins.

  9. Avocado

    Avocado is a fruit that is great for weight loss. It contains fiber and protein in good proportions. Just consume it in moderation as it is high in calories.

High Protein Diet Plan For A Week

Start every morning with a refreshing drink. Your options are-:

  • Ginger lemon tea
  • Lemon water
  • Apple cider vinegar diluted with water
  • Warm water

Day 1

Breakfast

  • Option 1
    Try a veggie sandwich:
    Add yellow and red bell peppers, capsicum, cucumbers, and boiled corn. To it, add Greek yogurt or hung curd. Sprinkle it with black pepper powder and pink Himalayan salt.

    Use iceberg or Romaine lettuce. Place the mixture on the lettuce. Assemble it between two slices of brown bread. You could drink a cup of tea or coffee without sugar alongside.

  • Option 2
    Flattened Rice:
    To a tablespoon of mustard oil, add mustard seeds, onion, curry leaves, and 60 grams of vegetables of your choice. (Some options are peas, cabbage, tomato, and capsicum).To it, add your flattened rice

    Before lunch, take a glass of buttermilk/tea/coffee without salt or sugar. Around 12, you could have a bowl of fruits or one fruit weighing 100 grams.

Lunch

  • Option 1
    Take 30 grams of steamed rice or a multigrain roti. Along with it take cooked beans
  • Option 2
    A bowl of chickpea and mango salad. Add cucumber, cherry tomato, and black pepper powder, and squeeze a lemon. Skip salt.

Tea time
Take tea or coffee without sugar. Take one semolina rusk

Dinner

  • Option 1
    Multigrain chappati with bottle gourd curry
  • Option 2
    3 boiled egg whites with salad.

Day 2

Breakfast

  • Option 1
    Vegetable and Semolina Stir Fry:
    Take 30 grams of semolina. Saute and add 60 grams of veggies. Add salt and pepper
  • Option 2
    Apple peanut smoothie:
    Add apple, banana, peanut butter, and milk to the blender. Enjoy the smoothie

    Before lunch, drink carom seed water.

Lunch

  • Option 1
    A bowl of tofu salad:
    Add boiled, steamed broccoli, tofu, cucumber, and cherry tomato. Add a salad dressing of lemon juice, olive oil, and black pepper powder on top
  • Option 2
    30 grams of steamed rice or a multigrain roti/tortilla with paneer curry

Tea time
Same as day 1

Dinner

  • Option 1
    70 grams cottage cheese with added lemon juice
  • Option 2
    150 grams of green vegetable with multigrain roti

Day 3

Breakfast

  • Option 1
    Vegetable gram flour pancake:
    Take a cup of a gram. To it add salt, red chili powder, and sauteed vegetables. Spread the mix on a heated pan to make your pancake
  • Option 2
    Fruit bowlChop apple, mango, banana, and other seasonal fruits to prepare your fruit mix. Drink a detox drink or any drink without salt and sugar mentioned on days 1 and 2.

Lunch

  • Option 1
    170 grams of  French bean curry with steamed rice or multigrain chapati
  • Option 2
    A bowl of sprout salad:
    Take sprouts of your choice. To it add cucumber and cherry tomato. Prepare a salad dressing of 2 tablespoons of low-fat curd, one tablespoon of olive oil, lemon juice, and black pepper powder

Tea time

Same as day 1

Dinner

  • Option 1
    100 grams of sauteed mushrooms with 100 grams of sauteed vegetables
  • Option 2
    Brussels sprouts with 114 grams of grilled chicken and quinoa

Day 4

Breakfast

  • Option 1
    Vegetable oatmeal- 150 grams:
    While making your oatmeal, add 50 grams of vegetables of your preference like peas, and carrots
  • Option 2
    Oatmeal with chopped pecans. To it, add a cup of Greek yogurt

Drinks break

Lunch

  • Option 1
    Take a bowl of vegetable rice with cucumber raita
  • Option 2
    A peach, 114 grams of chicken along with avocado and red bell peppers mixed

Tea time
Same for the week

Dinner

  • Option 1
    Multigrain chappati with drumstick curry
  • Option 2
    Paleo chili with brown rice

Day 5

Breakfast

  • Option 1
    Paneer/cottage cheese sandwich:
    To small diced cubes of cottage cheese, add pepper, salt, capsicum, and onion. Place the mix within slices of brown bread. Enjoy grilled or normal
  • Option 2
    Take one cup of diced cottage cheese. Add walnuts, slices of apples, and cinnamon on top

Tea/ coffee time (without sugar)

Lunch

  • Option 1
    Canned salmon(114 grams), grain bread with a healthy spread, and carrot sticks.
  • Option 2
    Black gram curry with steamed rice.

Tea time
You could switch to a quick snack like sprouts rather than tea if you wish.

Dinner

  • Option 1
    100 grams of sauteed paneer with 50 grams of sauteed veggies.
  • Option 2
    Lentil soup along with mixed greens and a healthy salad dressing.

Day 6

Breakfast

  • Option 1
    A bowl of sambar, 3 large idlis with coconut chutney
  • Option 2
    Date and pine nut overnight oatmeal

Detox drink

Lunch

  • Option 1
    Red kidney beans curry with rice
  • Option 2
    Avocado and cottage cheese salad along with an orange

Tea time
Same for the week

Dinner

  • Option 1
    Chickpea salad
  • Option 2
    A bowl of Greek cauliflower rice and grilled chicken.

Day 7

Breakfast

  • Option 1
    Sprout salad:
    Take chickpea/ black gram/ green lentil sprouts. Add 50 grams of cottage cheese or tofu. Sip some green tea or fruit juice along
  • Option 2
    Berry mint kefir smoothie
    Tea/ coffee/ buttermilk ( no sugar/salt)

Lunch

  • Option 1
    A cup of Greek yogurt with mixed nuts.
  • Option 2
    170 grams of cooked dal palak with 30 grams of rice

Tea time
Green tea or chamomile tea

Dinner

  • Option 1
    Semolina pasta salad or simple semolina pasta with bell peppers and capsicum
  • Option 2
    Vegan chili with mixed greens and a salad dressing

Things To Keep In Mind

Drink plenty of water. A high protein diet involves a risk of digestion issues and constipation. You should drink up to 3-4 liters of water a day in the summer. In winter, you could stick to 2 liters.

Do not eat too much protein, it may harm you. It is important to work out along with a diet plan to lose weight.

Calculate the amount of your protein and calorie intake. Plan out your meal. Note it down in a diary.

Risks Associated With High Protein Diet Plan

A high protein diet does not affect the kidneys of a healthy individual. However, people suffering from moderate or extreme kidney problems should refrain from it. It might affect the functioning of the kidneys.

Animal proteins are also sometimes associated with the risk of kidney stones. People with preexisting liver disease should not follow a high protein diet without prior consultation with a doctor.

More proteins are hard to digest. They might increase the buildup of urea and creatinine. Moreover, there are chances of constipation. To avoid it, drink water.

Conclusion

A high protein diet is a largely recommended and effective weight loss strategy. It has a thermic effect. Therefore, it burns calories during the digestion process itself.

Such a diet decreases hunger-inducing hormones. Hence, it works as a dual game changer. Protein diets are not boring. They come with plenty of options. Make sure to combine it with a workout routine to get results.