High Protein Weight Loss Meal Plans
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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
- Extra 20 almonds = 139
- Double the size of Snack 2 = 157
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.
Weight Loss Meal Plans
Day 1
1533 Calories - 119g Protein - 79g Carbs - 105g Fat
Breakfast: 323 Calories - 21g Protein - 14g Carbs - 20g FatFood 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 FatFood 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 FatFood 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 FatAlmond, 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 FatFood 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 FatAlmond 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 FatSmoked 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 |
Related
Data Sources and References
- USDA National Nutrient Database for Standard Reference, Release 26.
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