High Protein Weight Loss Meal Plans
Last Updated: September 26th, 2022
The following meal plans are designed for people who would like to lose weight and prefer a high protein, low carbohydrate approach. Although this is a low carbohydrate,
high protein plan, some small servings of wholegrain carbohydrate foods have been included, as carbohydrates are needed by the body for optimum health and energy production. The plans are designed to provide you with balanced nutrition, including some carbohydrates, high levels of lean protein, and healthy fats. They also include plenty of fruits and vegetables, plus essential nutrients such as vitamins, minerals, essential fats, and fiber.
Each day provides around 1500 calories, which is the amount required by an average woman looking to lose 1-2 lbs (0.5-1kg) per week, which is a healthy rate of weight loss. A steady rate of weight loss such as this is more likely to be maintained long-term than the faster weight loss promised by crash diets.
For men who would like to follow the plan, the total daily calorie intake should be increased by approximately 500 calories. This can be achieved by adding extra snacks and/or doubling some of the portion sizes, as shown in the example below:
Day 1: Breakfast 1 extra egg = 74 1 extra slice of buttered rye toast - 102 Snacks Extra 20 almonds = 139 Double the size of Snack 2 = 157 TOTAL = 472 calories
You can also add snacks from other days of the plan if that works better for you.
For optimum results, the plan should be followed in conjunction with regular exercise. Anyone exercising a lot should increase their calorie intake accordingly, in line with the guidance given above. If you are pregnant, breastfeeding, or suffering from any medical condition, please consult a health professional before changing your diet.
Below are 7 days of low carb high protein diet plans. Day 1 1533 Calories - 119g Protein - 79g Carbs - 105g Fat Breakfast: 323 Calories - 21g Protein - 14g Carbs - 20g Fat
Food Items Calories 3 Scrambled Eggs 221 1 slice Rye Toast, lightly buttered 102 Snack 1: 139 Calories - 5g Protein - 5g Carbs - 12g Fat
Food Items Calories 20 Almonds 139 Lunch: 449 Calories - 37g Protein - 19g Carbs - 45g Fat
Crab, Shrimp (Prawn) & Avocado Salad Calories 100g (1/2 cup) Crabmeat, 100g (~10 count) Shrimp (Prawn) 154 An Avocado, 80g (3 cups) Mixed Salad Leaves 174 Dressing: 1 Tbsp Olive Oil, Lemon Juice, 1/3 Red Chili, finely chopped (optional) 121 Snack 2: 157 Calories - 12g Protein - 14g Carbs - 5g Fat
Food Items Calories 2 Oat Crackers, topped with Cottage Cheese & Shrimp (Prawn) 157 Dinner: 331 Calories - 37g Protein - 14g Carbs - 17g Fat
Fish with Caper Sauce Calories Cod Fillet 114 Caper Sauce (1 tbsp Olive Oil, 1 tsp Capers, Chopped Parsley, Lemon Juice) 129 80g (1/2 cup) Peas, 100g (1/2 cup) Broccoli 88 Desert: 134 Calories - 7g Protein - 13g Carbs - 6g Fat
Food Items Calories 150g (1/2 cup) Whole Unsweetened Yogurt 124 2 tbsp Blueberries 10 Day 2 1508 Calories - 100g Protein - 83g Carbs - 88g Fat Breakfast: 313 Calories - 13g Protein - 25g Carbs - 20g Fat
Food Items Calories 150g (1/2 cup) Whole Unsweetened Yogurt 124 Handful of Raspberries 29 30g (1/4 cup, handful) Pistachio Nuts 160 Snack 1: 145 Calories - 6g Protein - 4g Carbs - 12g Fat
Food Items Calories 25g (1/4 cup, handful) Pumpkin Seeds 145 Lunch: 552 Calories - 33g Protein - 36g Carbs - 32g Fat
Salmon & Quinoa Salad Calories 100g (1/3 fillet, ~3oz) Roasted Salmon, 60g (2 cups) Salad Leaves 245 50g (1/3 cup) (dry weight) Quinoa 187 Dressing: 1 Tbsp Olive Oil, Lemon Juice, Black Pepper 120 Snack 2: 78 Calories - 2g Protein - 7g Carbs - 5g Fat
Food Items Calories 1 tbsp Hummus, Carrot Sticks 78 Dinner: 420 Calories - 46g Protein - 11g Carbs - 19g Fat
Beef & Vegetable Stir-Fry Calories 100g Fillet Steak, in strips 220 200g (1 cup) Mixed Vegetables (Onion, Bean Sprouts, Baby Corn, Broccoli etc.) 70 1 tbsp Coconut Oil, Chillies, Garlic, Ginger 130 Day 3 1460 Calories - 94g Protein - 80g Carbs - 106g Fat Breakfast: 356 Calories - 26g Protein - 31g Carbs - 15g Fat
Food Items Calories 2 Boiled Eggs 154 50g (2oz) Smoked Salmon, 5 Asparagus Spears 106 A Pear 96 Snack 1: 138 Calories - 5g Protein - 8g Carbs - 11g Fat
Food Items Calories 25g (1/5cup, handful) Cashew Nuts 138 Lunch: 523 Calories - 22g Protein - 23g Carbs - 57g Fat
Mozzarella, Tomato & Avocado Salad Calories 120g (1 cup) Buffalo Mozzarella 340 1 Large Tomato, 1 Avocado 169 Dressing: Balsamic Vinegar, Basil, Black Pepper 14 Dinner: 395 Calories - 40g Protein - 12g Carbs - 21g Fat
Salmon & Vegetables Calories 150g (5 ounces) Salmon Fillet, baked with 1 tbsp Olive Oil, Garlic & Lemon 307 100g (1/2 cup) Broccoli 36 80g (1/2 cup) Peas 52 Evening Snack: 48 Calories - 1g Protein - 6g Carbs - 2g Fat
Food Items Calories A glass of warm Almond Milk 48 Day 4 1444 Calories - 97g Protein - 85g Carbs - 91g Fat Breakfast: 338 Calories - 9g Protein - 42g Carbs - 15g Fat
Almond, Banana & Blueberry Smoothie Calories 1 Banana, 100g (3/4 cup) Blueberries 157 3 tbsp Ground Almonds 145 150ml (1/2 cup) Almond Milk 36 Snack 1: 38 Calories - 1g Protein - 9g Carbs - 0g Fat
Food Items Calories A Peach 38 Lunch: 461 Calories - 50g Protein - 16g Carbs - 31g Fat
Chicken & Avocado Salad Calories 150g (5 ounces) Cooked Chicken Breast 294 1/2 Avocado, 10g Pine Nuts 134 Salad Leaves, a few Cherry Tomatoes, Lemon Juice 33 Snack 2: 139 Calories - 5g Protein - 5g Carbs - 12g Fat
Food Items Calories 20 Almonds 139 Dinner: 468 Calories - 32g Protein - 13g Carbs - 33g Fat
Butternut Squash & Feta Frittata Calories 3 Eggs 221 75g (1 cup cubes) Butternut Squash, roasted in 1 tbsp Olive Oil 149 50g (1/3 cup) Reduced-fat Feta Cheese 89 Green Salad 9 Day 5 1435 Calories - 92g Protein - 86g Carbs - 82g Fat Breakfast: 391 Calories - 12g Protein - 35g Carbs - 22g Fat
Food Items Calories 150g (1/2 cup) Greek Yogurt 188 200g (1.25 cups cubed) Melon, 100g (3/4 cup) Raspberries 116 15g (1/6cup, handful) Pumpkin Seeds 87 Snack 1: 100 Calories - 2g Protein - 2g Carbs - 10g Fat
Food Items Calories 3 Brazil Nuts 100 Lunch: 510 Calories - 44g Protein - 18g Carbs - 29g Fat
Tuna Nicoise Salad Calories 135g (1 cup) Tuna in Brine 142 1 Boiled Egg, 4 Baby New Potatoes, 80g (2/3 cup) Green Beans, 5 Cherry Tomatoes, 5 Black Olives 248 1 Tbsp Olive Oil, Lemon Juice 120 Snack 2: 69 Calories - 2g Protein - 17g Carbs - 0g Fat
Food Items Calories Large Slice of Melon 69 Dinner: 310 Calories - 31g Protein - 9g Carbs - 17g Fat
Food Items Calories Grilled Chicken Breast 142 85g (1/3 cup) Broccoli, 85g (1/3 cup) Spinach 49 1 tbsp Olive Oil 119 Evening Snack: 55 Calories - 1g Protein - 5g Carbs - 4g Fat
Food Items Calories 3 Small Squares (approx. 40g) 70% Dark Chocolate 55 Day 6 1438 Calories - 106g Protein - 94g Carbs - 69g Fat Breakfast: 464 Calories - 21g Protein - 13g Carbs - 35g Fat
Almond Pancakes Calories 50g (1/2 cup) Ground Almonds, 1 Beaten egg, mixed and made into pancakes 396 50g (1/3 cup) Berries 27 2 tbsp Whole Unsweetened Yogurt 41 Snack 1: 139 Calories - 5g Protein - 5g Carbs - 12g Fat
Food Items Calories 20 Almonds 139 Lunch: 342 Calories - 35g Protein - 35g Carbs - 4g Fat
Open Turkey Sandwiches Calories 125g (5 ounces) Cooked Turkey Breast 154 5 Cherry Tomatoes, Cucumber Slices, 1 tsp Mustard 22 2 Slices Rye Bread 166 Snack 2: 69 Calories - 10g Protein - 1g Carbs - 1g Fat
Food Items Calories 1 Slice of Turkey, Cherry Tomatoes 69 Dinner: 424 Calories - 35g Protein - 36g Carbs - 16g Fat
Shrimp (Prawn), Spinach & Lentil Curry Calories 150g (15 count) Tiger Prawns 87 50g (1/4cup uncooked) Red Lentils, 100g (1/2 cup) Spinach, 1/2 Onion 211 1 tbsp Olive Oil, Garlic, Chilli 126 Day 7 1524 Calories - 112g Protein - 49g Carbs - 98g Fat Breakfast: 427 Calories - 43g Protein - 8g Carbs - 26g Fat
Smoked Salmon & Scrambled Eggs Calories 3 Scrambled Eggs 221 100g (3.5 oz) Smoked Salmon 170 Grilled Tomatoes 36 Snack 1: 116 Calories - 5g Protein - 3g Carbs - 9g Fat
Food Items Calories 20g Pumpkin Seeds 116 Lunch: 477 Calories - 38g Protein - 19g Carbs - 28g Fat
Chicken & Cannellini Bean Salad Calories 100g (2/3 cup) Cannellini Beans, cooked 91 100g (3.5 ounces) Chicken Breast, cooked 165 1 tbsp Olive Oil, Cherry Tomatoes, Black Olives, Parsley 221 Snack 2: 20 Calories - 0g Protein - 5g Carbs - 0g Fat
Food Items Calories Tangerine (Mandarin) 20 Dinner: 484 Calories - 26g Protein - 14g Carbs - 35g Fat
Tofu, Cashew & Vegetable Stir-Fry Calories 150g (5ounces) Tofu 183 2 Spring Onions, 1 Eggplant, Broccoli 55 20g Cashew Nuts, 1 tbsp Coconut Oil, Soy Sauce 246
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Data Sources and References USDA National Nutrient Database for Standard Reference, Release 26.