Last Updated on November 7, 2022 by

Green tea or caffeine? To lose weight, you should drink green tea. You’ll need to drink a lot of it — you should consume four cups every day. But that’s not all, I’m afraid. You’ll need to exercise regularly. Most importantly, don’t eat pasta and snack on apples instead. Your diet will never include anything fattening, but assure your body gets everything it needs – calories and vitamins, in particular.

If you’re a busy person like myself, then meal prepping is the key. You have a life to live and things to do, but I know how easy it is to fall into the trap of eating fast food. I did it for years before I finally decided enough was enough and put an end to it. Meal prepping will help you stay on track for the rest of your life. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Plan For Weight Loss High Protein, make sure you read this article.

Meal Plan For Weight Loss High Protein

Protein is incredibly important for good health.

It’s a nutrient that must be consumed every day to meet your body’s needs.

The Dietary Reference Intake (DRI) for protein is 0.36 grams per pound of body weight, or 0.8 grams per kilogram.

However, a lot of evidence supports a higher protein intake for weight loss and other health benefits.

This article takes a detailed look at protein’s beneficial effects and provides guidance for achieving the best results on a high-protein diet.

What Is Protein and Why Is It Important?

Protein is one of the three macronutrients, along with carbs and fat.

In your body, it performs the following roles:

• Repair and maintenance: Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein.
• Hormones: Chemical messenger proteins allow cells and organs in your body to communicate with each other.
• Enzymes: Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.
• Transportation and storage: Some proteins help deliver important molecules where they’re needed. For example, the protein hemoglobin carries oxygen to your body’s cells.

Protein is made up of smaller units known as amino acids.

Of the 22 amino acids, 9 are considered “essential,” meaning they must be consumed in food because your body can’t make them.

Importantly, some foods provide better protein than others based on their amino acid profile.

Generally speaking, animal products are considered “complete protein” because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy, meat, fish and poultry.

Vegetable proteins don’t provide adequate amounts of every essential amino acid but can be combined with other plant sources to make complete protein. Beans, legumes, grains, soy, nuts and seeds are examples of high-protein plant foods.

Although protein quality is important, the amount of protein you consume is key.

Many researchers believe that the current protein recommendations may be too low to stay truly healthy in the long term (1Trusted Source).

SUMMARY:

Protein serves a number of important functions in your body. It is made up of individual amino acids, including many that your body cannot create on its own.

Protein’s Effects on Weight Loss

Research suggests that increasing your protein intake may have impressive effects on your appetite, metabolic rate, weight and body composition.

Appetite and Fullness

Eating more protein may help suppress your hunger and appetite for hours after eating.

Protein increases production of hormones like PYY and GLP-1, both of which help you feel full and satisfied. In addition, it helps reduce levels of ghrelin, also known as the “hunger hormone” (2Trusted Source, 3, 4Trusted Source, 5Trusted Source, 6Trusted Source).

In a controlled study of 12 healthy women, the group that consumed a high-protein diet experienced higher GLP-1 levels, greater feelings of fullness and less hunger than the group that ate a lower-protein diet (6Trusted Source).

Due to these effects on appetite and fullness, a higher protein intake typically leads to a natural reduction in food intake.

In another study, when 19 healthy young adults were allowed to eat as much as they wanted on a diet consisting of 30% protein, they consumed an average of 441 fewer calories per day than when they followed a diet consisting of 10% protein (7Trusted Source).

Interestingly, another reason protein is so satisfying seems to be related to the significant increase in metabolic rate that occurs during its digestion (8Trusted Source).

Metabolic Rate

A higher protein intake may increase the number of calories you burn.

Protein digestion appears to boost metabolic rate by an impressive 20–35%, compared to a 5–15% increase for digesting carbs or fat (9Trusted Source).

In fact, several studies have found that when people eat diets high in protein, they end up burning more calories for several hours after eating.

In a study of 10 healthy young women, consuming a high-protein diet for one day was shown to increase metabolic rate after meals nearly twice as much as eating a high-carb diet for one day (13Trusted Source).

Weight Loss and Body Composition

Not surprisingly, protein’s ability to suppress appetite, promote fullness and increase metabolism can help you lose weight.

Several high-quality studies have found that increasing protein intake promotes weight and fat loss (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source).

In a six-month diet study including 65 overweight and obese women, the high-protein group lost an average of 43% more fat than the high-carb group. What’s more, 35% of women in the high-protein group lost at least 22 pounds (10 kg) (16Trusted Source).

Typically, when you reduce your calorie intake, your metabolism slows down. This is partly due to muscle loss.

However, research suggests that a higher protein intake can help protect against muscle loss and keep your metabolic rate up (15Trusted Source, 17Trusted Source, 19Trusted Source).

In one large review of 24 studies that included over 1,000 people, high-protein diets were found to be more effective than standard-protein diets for losing weight, preserving muscle mass and preventing metabolic slowdown during weight loss (15Trusted Source).

Importantly, standard or high-protein diets can be effective for everyone.

But interestingly, one European study concluded that based on different gene types, high-protein diets would be especially effective for weight loss and maintenance in 67% of the population (14Trusted Source).

SUMMARY:

The ability of high-protein diets to decrease hunger, increase feelings of fullness, boost metabolic rate and protect muscle makes them effective for losing weight and improving body composition.

Other Beneficial Effects of Protein

In addition to its favorable effects on weight, protein may help improve health in several other ways:

• Increase muscle mass: Studies have shown a higher protein intake can increase muscle size and strength when combined with resistance training (20Trusted Source, 21Trusted Source).
• Reduce muscle loss during aging: Many people lose muscle as they age. One study found that adding a daily protein shake helped protect muscle health in healthy older men and those with age-related muscle loss (22Trusted Source, 23Trusted Source, 24Trusted Source).
• Strengthen bones: Higher protein intake may promote bone health. In one study, older women with the highest intake of animal protein experienced a whopping 69% reduced risk of hip fracture (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).
• Improve wound healing: Studies have shown that high-protein diets can enhance the healing of wounds related to surgery or injury, including bedsores (29Trusted Source,
  30Trusted Source, 31Trusted Source).

SUMMARY:

Research suggests a high protein intake can help build muscle, protect against bone and muscle loss during aging and improve wound healing.

How Much Protein Should You Eat Every Day?

The optimal amount of protein to consume per day is somewhat controversial.

Based on the DRI of 0.36 grams of protein per pound of body weight, or 0.8 grams per kilogram, a 150-pound (68-kg) person would need about 54 grams per day.

While this may be enough to prevent outright protein deficiency, many experts believe this is too low for optimal health, including maintaining muscle mass (1Trusted Source, 32Trusted Source).

In fact, studies have shown that older adults, in particular, require more protein than the DRI, concluding that 0.6 grams of protein per pound, or 1.3 grams per kilogram, may help prevent age-related muscle loss.

Furthermore, diets providing up to double the DRI at 0.75 grams of protein per pound, or 1.6 grams per kilogram, have been found to boost weight and fat loss, improve body composition and protect muscle during weight loss.

However, increasing your protein intake beyond this amount doesn’t seem to provide additional benefits.

One study showed men who consumed 0.75 grams of protein per pound, or 1.6 grams per kilogram, lost slightly more fat and had similar gains in muscle, compared to the group that consumed 1.1 grams per pound, or 2.4 grams per kilogram (18Trusted Source).

A high-protein diet for weight loss and overall health should provide about 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram, and 20–30% of your calories per day.

For the 150-pound (68-kg) person, this provides a broad range of about 82–110 grams of protein daily, depending on calorie intake.

Moreover, it’s important to spread your protein intake evenly throughout the day, rather than consuming most of it at one meal. This allows your body to use protein most efficiently (32Trusted Source).

SUMMARY:

Daily intake of 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram, may promote fat loss and protect against the loss of muscle mass during weight loss and aging.

How to Follow a High-Protein Diet

A high-protein diet is easy to follow and can be customized according to your own food preferences and health-related goals.

For instance, you may want to follow a low-carb, high-protein diet to keep your blood sugar under control.

If you avoid milk products, you can follow a dairy-free diet that is rich in protein.

Even a vegetarian diet can be high in protein if it includes eggs or dairy and plenty of legumes and other plant proteins.

Here are a few basic guidelines for following a high-protein diet:

• Keep a food diary: Start a food diary using an app or website that provides protein values for thousands of foods and allows you to set your own calorie and macronutrient goals.
• Calculate protein needs: To calculate your protein needs, multiply your weight in pounds by 0.6–0.75 grams, or your weight in kilograms by 1.2–1.6 grams.
• Eat at least 25–30 grams of protein at meals: Research has shown that consuming a minimum of 25 grams of protein at meals may promote weight loss, muscle maintenance and better overall health (35Trusted Source).
• Include both animal and plant proteins in your diet: Eating a combination of both types helps make your diet more nutritious overall.
• Choose high-quality protein sources: Focus on fresh meats, eggs, dairy and other proteins, rather than processed meats like bacon and lunch meats.
• Consume well-balanced meals: Balance high-protein foods with vegetables, fruits and other plant foods at every meal.

Sample High-Protein Meal Plan

The sample below provides about 100 grams of protein per day. However, you can adjust the portions to meet your needs.

Monday

• Breakfast: 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter and a pear.
• Lunch: Fresh Avocado and Cottage Cheese Salad and an orange.
• Dinner: 6 ounces (170 g) steak, sweet potato and grilled zucchini.

Tuesday

• Breakfast: Smoothie made with 1 scoop protein powder, 1 cup coconut milk and strawberries.
• Lunch: 4 ounces (114 g) canned salmon, mixed greens, olive oil and vinegar and an apple.
• Dinner: 4 ounces (114 g) grilled chicken with quinoa and Brussels sprouts.

Wednesday

• Breakfast: Oatmeal and one cup plain Greek yogurt with 1/4 cup chopped pecans.
• Lunch: 4 ounces (114 g) chicken mixed with avocado and red bell pepper and a peach.
• Dinner: All Meat Veggie Chili and brown rice.

Thursday

• Breakfast: Spanish omelet made with 3 eggs, 1 ounce cheese, chili peppers, black olives and salsa and an orange.
• Lunch: Leftover All Meat Veggie Chili and brown rice.
• Dinner: 4 ounces (114 g) halibut, lentils and broccoli.

Friday

• Breakfast: One cup cottage cheese with 1/4 cup chopped walnuts, diced apples and cinnamon.
• Lunch: 4 ounces (114 g) canned salmon mixed with healthy mayo on sprouted grain bread and carrot sticks.
• Dinner: Chicken Meatballs with Marinara Sauce, spaghetti squash and raspberries.

Saturday

• Breakfast: Frittata made with 3 eggs, 1 ounce cheese and 1/2 cup diced potatoes.
• Lunch: Leftover Chicken Meatballs with Marinara Sauce and spaghetti squash with an apple.
• Dinner: 3 ounces (85 g) shrimp fajitas with grilled onions and bell peppers, guacamole, 1 cup black beans on a corn tortilla.

Sunday

• Breakfast: Protein Pumpkin Pancakes topped with 1/4 cup chopped pecans.
• Lunch: One cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple.
• Dinner: 6 ounces (170 g) grilled salmon, potatoes and sautéed spinach.

SUMMARY:

Meals on a high-protein diet should include a moderate to large serving of protein balanced with healthy carb and fat sources.

Potential Adverse Effects of High-Protein Diets

High-protein diets are safe and healthy for most people.

• Contrary to popular belief, higher protein intake doesn’t cause kidney problems in people with normal kidney function (36Trusted Source, 37Trusted Source).
• What’s more, a study found that when overweight people with diabetes and early-stage kidney disease consumed a weight loss diet consisting of 30% protein for 12 months, their kidney function didn’t worsen (38Trusted Source).
• On the other hand, people who already have moderate to advanced kidney disease typically need to reduce their protein intake in order to preserve remaining kidney function (39Trusted Source, 40Trusted Source).
• High-protein diets may also promote kidney stones in susceptible people. One study found this was mainly true for high amounts of animal protein, rather than vegetable protein (41Trusted Source, 42Trusted Source).

In addition, people with liver disease or other serious health conditions should check with their doctor before beginning a high-protein diet.

2-Week High-Protein Meal Plan

Go ahead — buck the trend, be fearless and follow that high-protein diet. Here’s why science supports eating plenty of this essential macronutrient to hit your get-lean strong-body goals — and two meal plans to get you started.

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Ask 10 people in the gym how they prefer to eat — for gains, to get lean or for performance — and you’ll get 10 different answers. And every month, there is a new diet or nutrition fad that everyone jumps to follow — keto, Paleo, Whole30 and the like. But one style seems to get the brunt of the negative press, and myths about its veracity perpetuate, no matter how much research is done to disprove them — eating high-protein.

Depending on who you ask (or follow on social media), anything above and beyond the Recommended Daily Allowance for protein will cause liver and kidney damage, overtax your digestive system, and even cause you to instantly gain body fat by eating more than your fair share of chicken in one sitting. So what is hype and what is truth? How much protein can — or should — you eat in order to stay healthy and still hit your goals? Read on to find out.

Myth Busting

The most prevalent myth about eating high-protein is that it is hard on your kidneys, or worse, that it actually causes liver and kidney damage. Second only to the organ-murdering effects of a high-protein diet is the idea that any excess protein you eat quickly turns into body fat. Even though research has proved time and again that these concepts are false, for some reason, they persist. Here’s the real scoop.

Protein is one of only three macronutrients that constitutes your diet — the other two being carbs and fat — and is composed of amino acids, the fundamental building blocks of muscle that are also essential components for basic cellular function. Since your body can’t store protein as it does carbs and fat, it’s important to continuously replenish your supply of amino acids by eating plenty of protein every day. But is there a limit as to what your body can handle? Nope.

Research has shown that there’s no absolute upper limit to protein intake and no indication that you will incur irreparable damage to your organs or physique if you eat more than the RDA of 0.8 g/kg of bodyweight. Case in point: A study published in the Journal of the International Society of Sports Nutrition found that those eating a very high-protein diet (4.4 g/kg/day) showed no ill effects on body composition, organ function or overall health. Take that in a moment: Consuming more than five times the RDA for protein had no negative effects and did not cause any gains in body fat.

Obviously, you should not go out and eat a side of beef in one sitting, but it bears remembering that the RDA for protein is just a baseline and represents the bare minimum needed to prevent illness and/or malnutrition. For athletes, there are other considerations that come into play, depending on your strength and building-muscle and endurance goals, and this demographic, most experts agree, should take in between 1.6 and 2.2 g/kg of protein per day broken up between three to four meals, or about 20 to 30 grams of protein per meal.

Animal vs. Plant-Based Proteins

The two biggest factors that determine protein quality are digestibility and amino-acid profile, and any source — animal or plant-based — that contains all the amino acids your body needs are considered complete proteins. All animal proteins are complete, whereas many plant-based options are incomplete, meaning they lack one or more essential amino acids.

However, following a plant-based lifestyle does not inhibit you from eating a complete amino-acid profile — you’ll just have to work a little harder for it. As long as you’re getting a variety of plant-based protein sources throughout the day, you should fulfill all your amino-acid needs and hit your daily protein totals.

Try the High-Pro Approach

These two-week, high-protein meal plans were designed with athletic women in mind and can maximize your strength and muscle-building potential while supporting your lean-body goals. Choose your path — animal-based or lacto-ovo — and follow the prescribed meal plan. If you prefer to stay completely away from animal-based proteins, simply replace those with plant-based options like soy, tofu, tempeh and plant-based protein powders of equal protein value.

Standard High-Protein Meal Plan

Vegetarian High-Protein Meal Plan

Recipes

Chicken Enchiladas

Makes: 4 Servings

INGREDIENTS

• 2 tbsp olive oil
• ½ yellow onion, diced
• 1 small bell pepper, diced
• 1 tsp minced garlic
• dash salt
• dash pepper
• 12 oz cooked chicken breast, diced
• ½ (10-oz) can diced tomatoes and green chilies
• 4 low-calorie whole-wheat tortillas
• ½ (10-oz) can enchilada sauce, divided
• 1 cup low-fat Mexican shredded cheese

DIRECTIONS

Preheat oven to 350 F. Heat oil in large saute pan over medium-high. Add onions, peppers, garlic, salt and pepper. Saute until onions are translucent and soft. Add chicken, tomatoes and green chilies and saute until warm, about 3 to 5 minutes. To assemble enchiladas, lay tortillas on a flat surface. Spread each with 1½ tablespoons of enchilada sauce and chicken mixture (in a line down the center). Roll them up and place in a baking dish. Pour remaining enchilada sauce over top and sprinkle with cheese. Bake until cheese is melted and enchiladas are slightly crisp, about 15 minutes. Serve warm with your favorite garnishes, such as tomatoes, fat-free sour cream, guacamole, salsa, cilantro, hot sauce, etc.

Nutrition Facts (per serving – regular): calories 402, fat 19 g, protein 44 g, sodium 972 mg, carbs 27 g, fiber 15 g, sugar 5 g

• To make this recipe vegetarian, sub chicken for 1 pound of extra-firm tofu.

Nutrition Facts (per serving – vegetarian): calories 354, fat 21 g, protein 27 g, sodium 907 mg, carbs 29 g, fiber 14 g, sugar 5 g

Sheet-Pan Roasted Turkey Breast

Makes: 4 Servings

INGREDIENTS

• 1 (1-2 lb) boneless turkey breast, skin on
• 2 tbsp olive oil, divided
• ½ tsp salt, divided
• 1 tsp black pepper, divided
• 2 tsp dried rosemary, divided
• 2 tsp fresh thyme, divided
• 1 lb Brussels sprouts, halved
• 2 medium onions, cubed
• 2 cloves garlic, sliced
• 2 large sweet potatoes, cubed

INSTRUCTIONS

Preheat oven to 375 F and line a baking sheet with aluminum foil. Trim excess fat from turkey but leave skin on. Pat dry with paper towels and then brush with 1 tablespoon olive oil. Season with half each of salt, pepper, rosemary and thyme. Place on baking sheet skin-side up. Place Brussels sprouts, onions, garlic and sweet potatoes in a large bowl and toss to combine. Spoon onto baking sheet around turkey. Drizzle with remaining olive oil and season with remaining salt, pepper, rosemary and thyme. Roast on the top rack 15 minutes, then stir the veggies. Roast another 10 to 15 minutes, or until the internal temperature of the turkey reaches 165 F at the thickest part and the Brussels sprouts are slightly browned.

Nutrition Facts (per serving): calories 330, fat 9 g, protein 31 g, sodium 444 mg, carbs 35 g, fiber 8 g, sugar 11 g

Vanilla Blackberry Overnight Oats

Makes: 1 Serving

INGREDIENTS

• 1/3 cup dry rolled oats
• 1/3 cup unsweetened high-protein dairyfree
• milk of choice
• 1 scoop plant-based vanilla protein powder
• 1 tbsp chia seeds
• 1 tsp maple syrup
• ¼ tsp vanilla extract
• dash salt
• ¼ cup fresh blackberries

DIRECTIONS

Place all ingredients except blackberries in a small Mason jar and stir well to combine. Cover and refrigerate overnight. Before serving, mix in blackberries.

Nutrition Facts: calories 402, fat 10 g, protein 34 g, sodium 378 mg, carbs 45 g, fiber 13 g, sugar 17 g

Cilantro Lime Mango Quinoa Bowl

Makes: 2 Servings

INGREDIENTS

• 1 cup cooked red or tri-colored quinoa
• 1 cup chickpeas, rinsed and drained
• 8 oz firm tofu, diced
• 1 avocado, diced
• ½ cup mango, diced
• ½ small white onion, diced
• ½ cup black beans, rinsed and drained
• ¼ tsp black pepper
• ¼ tsp sea salt
• 2 tbsp chopped fresh cilantro
• 2 tbsp olive oil
• 2 tbsp lime juice

DIRECTIONS

Add all ingredients to a medium bowl and toss well.

Nutrition Facts (per serving): calories 626, fat 34 g, protein 24 g, sodium 713 mg, carbs 64 g, fiber 17 g, sugar 11 g

How to Calculate Your Protein Needs

How much protein do you need? Use this calculation to find out.

(Your bodyweight) ÷ 2.2 = weight in kilograms

(weight in kilograms x 1.6) to (weight in kilograms x 2.2)

= grams of protein needed per day

So a woman who weighs 135 pounds (61.36 kilograms) would need between 98 and 134 grams of protein per day, or 24 to 33 grams of protein per each of four meals.