High Protein Meal Plan Printable

Many people gain weight because their eating habits are not correct. When the calories we take are more than the calories we burn, the excess calories are stored as fat in our body. In this article, we will review a popular healthy eating option–the high protein meal plan.

How High Protein Meal Plan Works?

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 causes 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 increase of constant desk work and time spent in front of television.

The high protein meal plan daily diet list we have written here is a 7-day nutrition program, but it most circumstances, it can be continued for a long time. In this way, you will improve your regular eating habits and the amount of protein, carbohydrate and fat you need to 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

1600 calorie meal plan high protein

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-size cucumber

Snack: A banana and a glass 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 beans meal, a bowl of legume soup, a slice of whole wheat bread (40 grams), a bowl of homemade yogurt.

Snack: 1 glass of milk with cinnamon

Day 2

1600 calorie meal plan high protein

High protein meal plan – 2nd day plan

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

1600 calorie meal plan high protein

High protein meal plan – 3rd day plan

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-size green apple, 2 dried figs

Day 4

Breakfast: Half of a bagel, a slice 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 whole meal bread, 1 portion of broccoli salad with olive oil, or 6 tablespoons of salad (tomato, cucumber, walnut, green onion, mint, parsley)

Snack: One small-size apple, glass 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 glass of cinnamon milk

Day 5

1600 calorie meal plan high protein

High protein meal plan – 5th day plan

Breakfast: 4 tablespoons of muesli, a glass 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 glass 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 glass 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 glass 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

1600 calorie meal plan high protein

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 glass of milk

Dinner: 1 serving chicken mushroom sauté, 1 bowl 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

See Also:

Cleanse Meal Plan

Keto Ground Turkey Recipes