Many people gain weight because their eating habits are not correct. When our calorie intake exceeds the calories we burn, the excess calories are stored as fat in our bodies.
This article will review a popular healthy eating option- the high protein meal plan.
How Does a High Protein Meal Plan Work?
As the time allocated for eating decreased, people started to turn to more calorie-right foods in a shorter time.
Breakfast and lunch meals are consumed quickly with our busy modern schedules and cause people to consume too many calories unconsciously in a very short time.
In addition, the activity level of the average person has decreased.
People who used to be active will now often drive even distances of just 100 meters. Weight gain has become inevitable with the increased desk work and time spent watching the television.
The high protein meal plan daily diet list we have written here is a 7-day nutrition program, but it can be continued for a long time in most circumstances.
This way, you will improve your regular eating habits, and the amount of protein, carbohydrates, and fat you must take during the day will be balanced and healthy.
As a result, you will get rid of your excess weight and gain more conscious eating habits with the diet list.
High Protein Meal Plan
Day 1
High protein meal plan – 1st-day plan
Breakfast: A boiled egg, a thin, medium low-fat white cheese, 2 slices of whole wheat bread, 5 black olives, 2 cherry tomatoes, a small cucumber
Snack: A banana and a cup of low-fat milk
Lunch: Boiled chicken shank, one serving salad, 2 slices of whole wheat bread, a bowl of yogurt
Snack: 4 dried apricots, 6 almonds
Dinner: 1 portion of fresh green bean meal, a bowl of legume soup, a slice of whole wheat bread (40 grams), and a bowl of homemade yogurt.
Snack: 1 cup of milk with cinnamon
Day 2
Breakfast: 50 grams of oats, 3 whole eggs, a tomato, 200 ml milk
Lunch: Chicken breast / Turkey – 200 grams, Broccoli – 200 grams
Dinner: Chicken Breast / Turkey – 200 grams, 250 grams of mushrooms, 3 spoons of yogurt, 100 grams of salad
Snack: A handful of almonds
Day 3
High protein meal plan – Dried apricots
Breakfast: Feta cheese toast prepared with 2 slices of bran bread, 5 olives, a cup of herbal tea
Snack: A teaspoon of peanut butter, one big-size apple
Lunch: One serving of tuna salad, 1 slice of whole wheat bread
Snack: 10 almonds, 2 dried apricots
Dinner: 1 portion of dry beans, 1 bowl of yogurt, 2 slices of bran bread
Snack: A large green apple, 2 dried figs
Day 4
Breakfast: Half of a bagel, a slice of low-fat white cheese, 5 olives, 3 cherry tomatoes, a cucumber
Snack: A handful of chickpeas, a handful of raisins
Lunch: 1 portion of chicken sauté, a bowl of yogurt, 1 slice of wholemeal bread, 1 portion of broccoli salad with olive oil, or 6 tablespoons of salad (tomato, cucumber, walnut, green onion, mint, parsley)
Snack: One small apple, a cup of semi-skimmed milk
Dinner: 8 tablespoons of green lentil meal, 1 slice of whole wheat bread, 1 bowl of yogurt, 1 portion of cheese salad
Snack: A cup of cinnamon milk
Day 5
5th-day plan
Breakfast: 4 tablespoons of muesli, a cup of semi-skimmed milk, 3 dried apricots, 2 walnuts, a spoon of raisins
Snack: 4 diet biscuits, a cup of herbal tea or coffee
Lunch: 1 portion pan-fried steak or grilled tenderloin, a bowl of yogurt, a slice of whole wheat bread, 1 portion salad
Snack: 3 walnuts, 3 dried apricots, a cup of semi-skimmed milk
Dinner: 6 tablespoons purslane meal or 8 tablespoons spinach meal, a bowl of yogurt, 2 slices of wholemeal bread
Snack: A bowl of fruit salad
Day 6
Breakfast: 2 scrambled eggs with tomatoes, peppers, and onions, a slice of low-fat feta cheese, 2 slices of bran bread, 6 olives
Snack: 2 walnuts, 2 dried apricots, a cup of light milk
Lunch: 1 serving cauliflower ravioli with minced meat or 7 tablespoons of yogurt ravioli (no sauce added), a bowl of red lentil soup
Snack: 2 squares of dark chocolate, coffee prepared with half a cup of milk
Dinner: 1 portion of beef baked beans, a scoop of broccoli soup without cream, 2 slices of whole-wheat bread, a bowl of yogurt
Day 7
High protein meal plan- 7th-day plan
Breakfast: 1 slice of whole-grain bread, 1 egg omelet prepared with 30 grams of curd cheese, unsweetened tea, or coffee
Snack: 1 bowl of nonfat yogurt, 2 dried apricots, 2 walnuts
Lunch: 3 stuffed peppers with rice and olive oil without meat (do not add extra oil when cooking), 1 bowl of vegetable chicken broth soup, 1 bowl of yogurt
Snack: 3 diet biscuits, 1 cup of milk
Dinner: 1 serving of chicken mushroom sauté, 1 bowl of diet pumpkin soup, a bowl of yogurt, 2 slices of whole wheat bread
Printable (PDF) High Protein Meal Plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | A boiled egg, a thin medium low-fat white cheese, 2 slices of whole wheat bread, 5 black olives, 2 cherry tomatoes, a small-size cucumber | 50 grams of oats, 3 whole eggs, a tomato, 200 ml milk | Feta cheese toast prepared with 2 slices of bran bread, 5 olives, a cup of herbal tea | Half of a bagel, a slice low-fat white cheese, 5 olives, 3 cherry tomatoes, a cucumber | 4 tablespoons of muesli, a glass of semi-skimmed milk, 3 dried apricots, 2 walnuts, a spoon of raisins | Scrambled 2 eggs with a tomatoes, peppers and onions, a slice of low-fat feta cheese, 2 slices of bran bread, 6 olives | 1 slice of whole grain bread, 1 egg omelet prepared with 30 grams of curd cheese, unsweetened tea or coffee |
| Snack | A banana and a glass of low-fat milk | A teaspoon of peanut butter, one big-size apple | A handful of chickpeas, a handful of raisins | 4 diet biscuits, a cup of herbal tea or coffee | 2 walnuts, 2 dried apricots, a glass of light milk | 1 bowl of nonfat yogurt, 2 dried apricots, 2 walnuts | |
| Lunch | Boiled chicken shank, one serving salad, 2 slices of whole wheat bread, a bowl of yogurt | Chicken breast / Turkey - 200 grams, Broccoli - 200 grams | One serving of tuna salad, 1 slice of whole wheat bread | 1 portion of chicken sauté, a bowl of yogurt, 1 slice of wholemeal bread, 1 portion of broccoli salad with olive oil, or 6 tablespoons of salad (tomato, cucumber, walnut, green onion, mint, parsley) | 1 portion pan-fried steak or grilled tenderloin, a bowl of yogurt, a slice of whole wheat bread, 1 portion salad | 1 serving cauliflower ravioli with minced meat or 7 tablespoons of yogurt ravioli (no sauce added), a bowl of red lentil soup | 3 stuffed peppers with rice and olive oil without meat (do not add extra oil when cooking), 1 bowl of vegetable chicken broth soup, 1 bowl of yogurt |
| Snack | 4 dried apricots, 6 almonds | 10 almonds, 2 dried apricots | One small-size apple, glass of semi-skimmed milk | 3 walnuts, 3 dried apricots, a glass of semi-skimmed milk | 2 squares of dark chocolate, coffee prepared with half a glass of milk | 3 diet biscuits, 1 glass of milk | |
| Dinner | 1 portion of fresh green beans meal, a bowl of legume soup, a slice of whole wheat bread (40 grams), a bowl of homemade yogurt. | Chicken Breast / Turkey - 200 grams, 250 grams of mushrooms , 3 spoons of yogurt, 100 grams of salad | 1 portion of dry beans, 1 bowl of yogurt, 2 slices of bran bread | 8 tablespoons of green lentil meal, 1 slice of whole wheat bread, 1 bowl of yogurt, 1 portion of cheese salad | 6 tablespoons purslane meal or 8 tablespoons spinach meal, a cup of buttermilk, 2 slices of wholemeal bread | 1 portion of beef baked beans, a scoop of broccoli soup without cream, 2 slices of whole-wheat bread, a bowl of yogurt | 1 serving chicken mushroom sauté, 1 bowl diet pumpkin soup, a bowl of yogurt, 2 slices of whole wheat bread |
| Snack | 1 glass of milk with cinnamon | A handful of almonds | A large-size green apple, 2 dried figs | A glass of cinnamon milk | A bowl of fruit salad |
Keep in mind: A high-protein diet plan can be followed for various reasons, including weight gain, weight loss, bulking, keto, veganism, or calorie restriction. If you have a specific goal for following a high-protein diet plan, please review the variations below and choose the one that aligns with your objective.
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