Today we will be giving you a sample high protein meal plan that will help you along your high protein diet journey. We have given you guys the basics to get you started on your high protein diet so if you haven’t read that do check it out.
But just a recap, high protein diet contains high amount of protein and lower carbohydrates. There are two types of high protein diets: plant based and animal based. Plant based diet has mainly lentils, legumes, tofu, avocados, spinach and many more. Animal based has mainly eggs, dairy products, chicken breasts, and fish. Plant based high protein diet is mainly for vegans and vegetarians. For further information read our article on high protein diet for weight loss and must haves in your pantry.
Now let’s move onto the meal plan.
This might look a bit difficult at first but don’t worry you’ll get the hang of it.
Sunday
Breakfast: 2 eggs with one whole grain toast and 1 avocado.
Lunch: One cup of plain greek yogurt with mixed nuts and chia and flax seeds.
Dinner: Black beans with rice and with sautéed brussel sprouts and sweet corn.
Monday
Breakfast: One cup of cottage cheese with blackberries and maximum 6 almonds.
Lunch: Smoothie made with blueberries and strawberries, add almond milk and 1 scoop of protein powder
Dinner: Beef meat balls with marinara sauce with spaghetti add mushroom and broccoli.
Tuesday
Breakfast: 2 egg omelet with loaded spinach and black olives add spices to taste and 1 toast of whole wheat bread.
Lunch: Hummus with carrot and celery sticks and 1 apple.
Dinner: Grilled chicken with brown rice and mixed greens.
Wednesday
Breakfast: 1 cup of oats with milk of your choice add some raspberries and blueberries and blackberries.
Lunch: 1 banana with strawberries, milk of your choice and 1 scoop of protein powder.
Dinner: Grilled salmon with mashed potatoes and asparagus
Thursday
Breakfast: Protein pancakes with almonds and pecans.
Lunch: Chicken quinoa bowl with olives and spices of taste.
Dinner: Chickpea with mixed greens and rice.
Friday
Breakfast: Chia pudding topped with strawberries or blueberries and walnuts.
Lunch: Turkey and hummus lettuce wrap.
Dinner: Honey garlic chicken.
Saturday
Breakfast: Egg, avocado with tomato salad.
Lunch: Fruit bowl (Apple, oranges, peaches) with walnuts and almonds.
Dinner: Cauliflower pizza crust.
That is it for the weekly meal plan, you can repeat this or add some recipes of your own. Enjoy!!!
Potential harmful effects of high protein diet
Although high protein diet is mostly safe for people to consume but consuming excess protein has its risks as it is converted into fat for storage in the body. High protein diet mostly involves people consuming fewer carbohydrates.
Firstly, it is not ideal in general to have a strict low carb diet for a long period of time. Although the effects are still being studied but here are some problems that result by high intake of protein. Consuming fewer carbs can result in nutrient deficiencies. High protein diet foods include red meat and full-fat diary that may result in cardiovascular diseases. Having a high protein diet worsens kidney diseases as waste materials of protein metabolism are not eliminated. High protein diet can also promote kidney stones and further kidney failure in people who have kidney diseases. People who have liver problems should also consult the doctor before starting a high protein diet.
So basically it is safe for healthy people to follow a high protein meal plan diet but may cause problems for those who have a certain disease or condition.
Consuming a high protein diet is all about balance. Make good food choices such as legumes, whole grains, fruits and vegetables. You need to put a lot of effort in your meal plan and make sure it has all the essential nutrients needed by your body. Now it is advised that always consult your doctor before starting a weight loss meal plan diet and find an eating plan that is best suited to you so you can maintain it easily.
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