High-protein meal plan for dieting

Written byListonic team

Updated on Nov 22, 2024

The High-Protein meal plan for dieting is geared towards weight loss, focusing on high-protein foods to help reduce calorie intake and increase protein intake. It includes lean meats, fish, eggs, and dairy, along with plant-based proteins like tofu and legumes. These protein-rich foods are combined with vegetables and healthy fats for a balanced approach to dieting.

Meal plan grocery list

Dairy & eggs

Greek yogurt

Eggs

Cottage cheese

Fresh grocery

Berries

Cherry tomatoes

Mixed greens

Spinach

Mushrooms

Lemon

Apple

Peaches

Bell peppers

Avocado

Asparagus

Dry goods

Whole-grain bread

Quinoa

Black beans

Fish & seafood

Tuna

Meats

Turkey burger

Plant based

Tofu

Almond butter

Almonds

Spices & sauces

Olive oil

Vinaigrette dressing

Meal plan overview

Enjoy the health benefits of a high-protein diet with the High-protein meal plan for dieting. This plan focuses on high-protein foods to support weight loss and muscle maintenance.

It combines satisfying protein-rich meals with balanced nutrition to help you lose weight healthily while meeting all the nutritional needs for a balanced diet.

High-protein meal plan for dieting exemplary product

Foods to eat

Lean Protein Sources: Chicken, turkey, fish, and plant-based proteins like tofu and tempeh.
Low-Fat Dairy: Greek yogurt and low-fat milk for protein and calcium.
Eggs: A versatile and nutrient-dense protein source.
Protein-Rich Vegetables: Broccoli, spinach, and asparagus.
Nuts and Seeds: In moderation for protein and healthy fats.
Whole Grains: Quinoa and whole wheat products in controlled portions.
Hydration: Plenty of water and herbal teas to support metabolism.
Healthy Fats: Olive oil and avocado in moderation.

✅Tip

Include protein-rich snacks like Greek yogurt, cottage cheese, or protein shakes to help keep you feeling full and satisfied between meals while on a calorie-restricted diet.

Foods not to eat

High-Calorie Meats: Fatty cuts of beef and pork which are high in saturated fats.
Processed Foods: Chips, cookies, and fast food high in calories and low in nutrients.
Sugary Snacks and Beverages: Avoid cakes, candies, and sugary drinks.
Refined Carbohydrates: White bread and pasta which can lead to overeating.
Fried Foods: High in calories and unhealthy fats.
Full-Fat Dairy Products: Cheese and cream in excess.
Alcohol: Can contribute to weight gain and provide empty calories.
Excessive Dressings and Sauces: Often high in calories and fats.

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Main benefits

The High-Protein meal plan for dieting is tailored for weight loss, with an emphasis on protein-rich foods that help in reducing hunger and cravings. It combines lean animal proteins and plant-based options with vegetables and healthy fats, creating a nutrient-dense diet that aids in sustainable weight loss while maintaining muscle mass. Our recipe instructions make the meal prep easy and enjoyable, helping with how much protein you should take for healthy weight maintenance and overall health.

Recommended nutrient breakdown

Protein: 30%

Fat: 25%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Stock up on Greek yogurt, berries, and mixed greens when they are on sale. Whole-grain bread and tuna are versatile and can be used in various meals. Almond butter and cottage cheese are often cheaper in larger sizes. Opt for a variety of vegetables, buying them in season for the best prices. Consider making your own protein-rich snacks like roasted chickpeas or edamame. For breakfasts, prepare overnight oats with extra protein to start the day right. Consider preparing meals which you can refrigerate overnight so that your meal plans are always on point.

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Extra tips

Include these high-protein snacks in your dieting routine:

Non-fat Greek yogurt
Sliced turkey breast
Low-fat cheese sticks
Protein bars (low in sugar)
Shrimp cocktail
Canned salmon on cucumber
Baked tofu cubes

For those on high-protein diets, consider drinks that are low in calories but high in protein. Skim milk and almond milk are great for hydration and more protein intake. Protein shakes, especially whey or casein, can be key in muscle maintenance and satiety. Green tea, for its metabolism-boosting properties, can be an excellent addition.

A high-protein diet plan helps maintain muscle mass while losing weight. Focusing on high-quality protein sources, such as lean meats, fish, and plant-based options like legumes, can help keep calorie intake in check while maximizing nutrient density. Including ample vegetables provides necessary vitamins and minerals, and incorporating moderate amounts of healthy fats ensures dietary satisfaction and nutrient absorption.

Meal plan suggestion

Day 1

Breakfast: Greek yogurt with a handful of berries (calories: 200, protein: 15g, carbs: 10g, fat: 5g)
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and a vinaigrette dressing (calories: 300, protein: 30g, carbs: 10g, fat: 10g)
Snack: Hard-boiled egg (calories: 70, protein: 6g, carbs: 1g, fat: 5g)
Dinner: Baked salmon with steamed broccoli and a side of quinoa (calories: 400, protein: 35g, carbs: 20g, fat: 15g)

Day 2

Breakfast: Omelette with spinach, mushrooms, and a slice of whole-grain toast (calories: 250, protein: 20g, carbs: 15g, fat: 10g)
Lunch: Tuna salad with mixed greens and a lemon-olive oil dressing (calories: 350, protein: 25g, carbs: 10g, fat: 20g)
Snack: A small apple with almond butter (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
Dinner: Grilled turkey burger with a side of roasted asparagus (calories: 350, protein: 30g, carbs: 10g, fat: 15g)

Day 3

Breakfast: Cottage cheese with sliced peaches (calories: 150, protein: 15g, carbs: 10g, fat: 5g)
Lunch: Quinoa and black bean salad with bell peppers and avocado (calories: 400, protein: 15g, carbs: 35g, fat: 15g)
Snack: Greek yogurt with a handful of almonds (calories: 200, protein: 12g, carbs: 10g, fat: 12g)
Dinner: Stir-fried tofu with mixed vegetables and a side of brown rice (calories: 400, protein: 18g, carbs: 30g, fat: 15g)

Day 4

Breakfast: Scrambled eggs with tomatoes and avocado (calories: 300, protein: 20g, carbs: 15g, fat: 18g)
Lunch: Lentil soup with a side of mixed greens salad (calories: 350, protein: 18g, carbs: 25g, fat: 10g)
Snack: A handful of walnuts (calories: 180, protein: 4g, carbs: 4g, fat: 18g)
Dinner: Baked chicken breast with roasted Brussels sprouts and sweet potato (calories: 450, protein: 40g, carbs: 30g, fat: 15g)

Day 5

Breakfast: Protein smoothie with almond milk, protein powder, and spinach (calories: 250, protein: 20g, carbs: 6g, fat: 10g)
Lunch: Chicken Caesar salad (no croutons) with parmesan cheese (calories: 300, protein: 30g, carbs: 8g, fat: 18g)
Snack: A small pear with a slice of cheese (calories: 150, protein: 6g, carbs: 15g, fat: 7g)
Dinner: Grilled shrimp with zucchini noodles and pesto sauce (calories: 350, protein: 35g, carbs: 10g, fat: 18g)

Day 6

Breakfast: Avocado and egg toast on whole grain bread (calories: 350, protein: 18g, carbs: 25g, fat: 20g)
Lunch: Spinach and feta stuffed portobello mushrooms (calories: 250, protein: 15g, carbs: 10g, fat: 15g)
Snack: Edamame (calories: 120, protein: 12g, carbs: 8g, fat: 5g)
Dinner: Beef stir-fry with a variety of vegetables (calories: 400, protein: 30g, carbs: 20g, fat: 18g)

Day 7

Breakfast: Greek yogurt with a handful of raspberries and flaxseeds (calories: 200, protein: 15g, carbs: 10g, fat: 8g)
Lunch: Grilled salmon with a side of mixed greens and quinoa (calories: 450, protein: 40g, carbs: 30g, fat: 18g)
Snack: A handful of mixed nuts (calories: 200, protein: 5g, carbs: 6g, fat: 18g)
Dinner: Vegetable curry with chickpeas and a side of cauliflower rice (calories: 350, protein: 15g, carbs: 25g, fat: 15g)

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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