High Protein Diet for Women (PDF)
A high protein diet for women is planned to contain high amounts of protein, low carbohydrates and fats.
This diet plan is considered the best alternative for weight loss when supplemented with regular exercise.
Here is High Protein Diet for Women
Knowing the recommended daily protein intake is essential to start planning a protein diet.
According to medical experts, an adult woman needs 2.4 grams of protein per weight body every day.
Thus, a woman weighing 132 lbs should get 144 grams of protein per day to stay healthy.
If you are not super active, you may follow the zone diet recommendation, which is 30% protein a day for women.
Here is a sample meal plan and recommendations on how to effectively follow the best protein diet for women:
High Protein Diet Methods
Food Preparation Method
High protein diet for women – Use food preparation method
It is not enough to know which foods are healthy in a high protein diet to lose weight. You should also know the proper preparation of foodstuffs.
Food should be boiled, baked and barbecued as much as possible. Frying is not recommended at all.
The rationale is to use a smaller amount of oil when preparing food. When making vegetable or fruit salads, use a limited amount of sauce.
Good Foods
Most of the high-protein foods are obtained from animal sources and lesser from plants.
Healthy foods rich in protein are low-fat varieties of egg whites, fish, meat fillets and dairy products such as yogurt, tofu and feta cheese.
If you are fond of non-vegetarian foods, include only lean meats, poultry and fish in your diet. If necessary, cut off the skin and fat parts of the meat before starting to cook.
Prohibited Food Items
Some foods are considered beneficial in the high protein diet for women, but some nutrients should be excluded from the diet plan.
Cake, candy, ice cream, puddings, etc. Say no to sugar-containing desserts such as.
These are loaded with sugar and calories. It’s not that easy to avoid tempting desserts like these. But to get something good, you have to sacrifice something, right?
Exercise and Training
Do exercise regularly throughout the diet
Regular physical activity is a mandatory step for women to lose weight with the help of a protein diet.
Ultimately, a protein diet focuses on burning fat accumulated in the body.
When exercising, the body uses fat as an energy source as there are limited sources of energy (carbohydrates) in your diet. Finally, the result is weight loss and muscle gain.
Follow Good Eating Habits
Eating protein-rich foods makes you feel full even after a small serving.
It is recommended that you consume at least 7 meals a day while applying a protein diet.
Divide food into small portions, so you have something every 2-3 hours. This allows the body to fully digest the food swallowed while maintaining an active body metabolism throughout the day.
People who consume extra protein daily should balance this intake with necessary fiber-rich foods for easier digestion and kidney health.
If protein is your thing, then you want to check out the keto diet for women.
High Protein Diet for Women
Day 1
100 grams of chicken breast has 30.54 grams of protein
- Breakfast: Low-fat feta cheese and unsweetened tea
- Lunch: 1 boiled chicken breast
- Dinner: A bowl of nonfat yogurt
Day 2
- Breakfast: 1 boiled egg and unsweetened tea
- Lunch: 1 bowl of kidney beans with olive oil or boiled kidney beans
- Dinner: 100 grams of boiled or pan-fried chicken / red meat/fish (those who will use the pan method should use a very little amount of oil)
Day 3
- Breakfast: 1 boiled egg and unsweetened tea
- Lunch: 100 grams fish/chicken/red meat
- Dinner: Protein legumes meal, such as broad beans or kidney beans
Day 4
100 grams of steak has 23.2 grams of protein
- Breakfast: A slice of thin bran bread, 2 slices of fat-free feta or 1 boiled egg, 100 grams of tomato and cucumber salad, fruit (the size of an apple)
- Lunch: A slice of thin wholemeal bread, 200 grams of meat or chicken (pan-fried, boiled or steamed), One large bowl of salad (lean and little salt), fruit (the size of an apple)
- Dinner: A slice of thin wholemeal bread, 200 grams of meat or chicken (pan-fried, boiled or steamed), One large bowl of salad (lean and little salt), fruit (the size of an apple)
Day 5
- Breakfast: 1 bowl of yogurt / 1 glass of milk / 100 grams of fat-free feta cheese
- Lunch: 200 grams of fish / 150 grams of meat / 2 boiled eggs / 200 grams of vegetable meal
- Dinner: 200 grams of fish cooked or steamed, or 150 grams of red meat or 200 grams of cooked vegetables
With this information on the high protein diet for women, you have understood the basic idea of this weight loss diet program.
Many women managed to lose a healthy weight by adhering to the described diet method.
There are many more high-protein recipes for weight loss if you are interested. If you are planning to follow a protein diet for an extended period, consult a nutritionist for your safety.
Printable (PDF) High Protein Diet for Women
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|---|---|---|---|---|---|
| Breakfast | Low-fat feta cheese and unsweetened tea | 1 boiled egg and unsweetened tea | 1 boiled egg and unsweetened tea | A slice of thin bran bread, 2 slices of fat-free feta or 1 boiled egg, 100 grams of tomato and cucumber salad, fruit (the size of an apple) | 1 bowl of yogurt / 1 glass of milk / 100 grams of fat-free feta cheese |
| Lunch | 1 boiled chicken breast | 1 bowl of kidney beans with olive oil or boiled kidney beans | 100 grams fish / chicken / red meat | A slice of thin wholemeal bread, 200 grams of meat or chicken (pan-fried, boiled or steamed), One large bowl of salad (lean and little salt), fruit (the size of an apple) | 200 grams of fish / 150 grams of meat / 2 boiled eggs / 200 grams of vegetable meal |
| Dinner | A bowl of nonfat yogurt | 100 grams of boiled or pan-fried chicken / red meat / fish (those who will use the pan method should use very little amount of oil) | Protein legumes meal, such as broad beans or kidney beans | A slice of thin wholemeal bread, 200 grams of meat or chicken (pan-fried, boiled or steamed), One large bowl of salad (lean and little salt), fruit (the size of an apple) | 200 grams of fish cooked or steamed, or 150 grams of red meat or 200 grams of cooked vegetables |
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Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.