BlogWeight LossHigh Protein Diet Plan with Free Sample Menu

High Protein Diet Plan with Free Sample Menu

Mariia Roza
Written by Mariia Roza on January 28, 2022
Dr. Olena Avdiievska
Medically reviewed by Dr. Olena Avdiievska

Protein is one of the most satiating macronutrients. Eating high-protein meals will help you stay full all day long, control your appetite, and build muscle.

High protein diets have proven1 their efficiency for weight loss. What’s more, the concept itself has given rise to multiple high-protein and low-carb diet variations like the Atkins diet, South Beach, the Zone, Dukan diet, the caveman, the paleo, and the high-protein keto diet.

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It seems like the magic eating system for weight loss has been found! If you’re about to try it, have a look at our high-protein diet guideline and print the meal plan composed by our nutritionists.

What is a high protein diet?

Overall, you should have at least 25% of your daily calories from protein on a high-protein diet. 

  • If you consume 2000 calories, that would be 125 grams of pure protein a day or more.
  • If you eat 1400 calories, like in our sample meal plan, that would be 87 grams of protein a day and more.

Remember, though, that to absorb the maximum of amino acids and have only positive effects from your diet, you need to spread2 your protein through the meals and have more or less equal parts of protein during the day.

What is protein, and why is it important?

Protein is one of three major macronutrients. One gram of protein contains four calories. Protein is not the first source of energy your body will use, but it is essential for multiple functions in your body.

For example, proteins work as carriages for vitamins and minerals.

Protein is also a source of amino acids that our body needs to build muscle, bone, skin, and hair cells. If you don’t eat enough protein, your skin can become loose and dry; your bone density can decrease, which can lead to osteoporosis. Without protein, it’s impossible to build muscle mass.

How does the high-protein diet work?

One of the best things about this diet is that its efficiency has been proven3 with multiple4 studies5, and its working mechanisms are clear and obvious.

  • Firstly, protein is highly6 satiating7, which means you don’t have that many hunger urges even if you’re cutting your calories for weight loss.
  • Protein has proven its efficiency in reducing appetite8
  • It increases metabolic rate9 and can boost metabolism10 due to the thermic effect of food. In other words, your body needs more energy to digest protein than carbs or fats.
  • And, like a cherry on top, when you cut your carbs to eat more protein, you can expect a fast loss in water weight. 

A high-protein diet has four efficient working mechanisms and a bunch of solid papers proving its efficiency!

Pros and cons of high protein consumption

Of course, you should always consult your doctor before making any drastic changes to your diet. Only your medical provider knows your history and can help you decide whether you should try a high-protein diet for weight loss or not.

However, a high-protein diet is relatively safe in most cases and can even make you healthier.

The largest pool of dangers on a high-protein diet is connected with the sources of protein you choose.

  • For example, some studies11 show that high-protein diets can lead to weight gain and the development of other health conditions. This might happen if you choose protein sources that are too rich in saturated and trans fats (usually, fatty types of red meat). A profound analysis12 of two cohort studies on red meat and lean protein sources just proves that the source of protein you choose is a critical element of your diet healthiness.
  • Another health issue that can happen on high-protein diets is constipation. The reason for this condition is a diet that is high in protein but too low in fiber. And here we need to emphasize that the high in protein diet doesn’t and shouldn’t be lacking fiber!

However, even If you choose your high-protein meals wisely, some precautions still should be made to guarantee your safety.

  • Studies show that high-protein diets can be harmful13 for your kidneys if you have chronic kidney diseases or kidney stones14. There should be no problems15 for people with healthy kidneys, but you should be careful if your predisposition to this kind of health condition is high.

To conclude, we should mention that there is no scientific data on the long-term effect of high-protein diets on your health.

Products and meals that are highest in protein

One counter-argument for a high-protein diet is that it’s often more expensive than an average diet rich in carbs. This is partly true as high-quality protein sources, like grass-fed meat, organic poultry, wild fish, and seafood are not that cheap. 

However, there is also a lot of affordable high-protein products 

These are:

  • Canned tuna
  • Tofu 
  • Eggs 
  • Chicken breasts
  • Protein powder

There are also multiple protein sources in vegetables, grains, and legumes. We highly recommend you to add them to your diet as they will make your meals more balanced, help you fill your body with vitamins and minerals, and keep you safe from side effects of a high-protein but low-carb diet (like constipation and bad breath). 

These are just some examples of plants rich in protein

  • Beans, chickpeas, lentils, soy, edamame, and peas
  • Brussel sprouts and broccoli
  • Tofu, tempeh, and seitan
  • Buckwheat and wild rice
  • Hummus 
  • Quinoa
  • Artichoke and asparagus
  • Corn and potatoes
  • Mushrooms
  • Nuts and seeds

If your goal is to lose weight, be careful with nuts and seeds. Even though their protein content is quite high (almost six grams per ounce), they are also very high in fats and calories.

Don’t neglect fish and seafood

Both fatty salmon and lean white fish are a source of omegas and high-quality protein. Along with fish, add some shrimps, mussels, and seaweed to your meal plan.

Foods to exclude from your plate

A high-protein diet should not necessarily be low in carbs. However, if you add something to your plate and want to maintain or lose weight, you have to take something off your plate to stay in a calorie deficit. These are the products that are usually excluded from a high-protein diet:

  • Sugar and sugar-containing sweets and beverages
  • Highly-refined carbohydrates, like cereals, bread, and pasta
  • Saturated fats and trans fats from highly-processed sausages and fatty red meat

Free sample of 1400-calorie high-protein meal plan

High-protein meal plan by Unimeal
High-protein meal plan by Unimeal

Still don’t know how to make your meals more protein-dense and keep your diet well-balanced and filled with vitamins? Have a look at our 1400-calorie high-protein meal plan! We’ve counted all the calories and macros for you and written short preparation guides.

Monday

Monday high-protein menu
Monday high-protein menu

Breakfast: Peanut butter and cottage cheese toast

426 calories, 24 g of protein

Protein, fat, and carbs in %: 22.6 / 30.1 / 47.2

Ingredients:

  • 2 thin slices (60 g) of Ezekiel bread
  • 1 large tablespoon (20 g) of peanut butter
  • 90 g of fat-free cottage cheese
  • 1 banana
  • Cinnamon to taste

How to make peanut butter and cottage cheese toast?

  • Put the bread into a toaster.
  • Mix peanut butter, cottage cheese, add cinnamon.
  • Spread the mixture on the bread.
  • Cut a banana into circles and put it on top. Enjoy with a cup of tea or coffee.

Lunch: Baked vegetables with chicken 

483 calories, 45 g of protein

Protein, fat, and carbs in %: 37.6 / 34.9 / 27.4

Ingredients:

  • 160 g of chicken breast
  • 130 g of potatoes
  • 80 g of bell peppers
  • 2 tsp of olive oil
  • 80 g of cauliflower
  • 2 tsp of sesame seeds
  • Balsamic vinegar, garlic, black pepper, dried basil, paprika, and other spices to taste

How to make baked vegetables with chicken?

  • Preheat the oven to 200°C / 392°F.
  • Cut the chicken into medium cubes.
  • Peel the potatoes and cut them with the bell pepper into medium cubes.
  • Divide the cauliflower into small florets.
  • Place vegetables and meat into the dish. Season them with olive oil and balsamic vinegar. Add chopped garlic, sesame seeds, salt, and spices to taste, mix thoroughly.
  • Place the dish in the oven for 20-25 minutes.
  • Transfer the ready meal to a plate and serve.

Dinner: Fishburger

560 calories, 47 g of protein

Protein, fat, and carbs in %: 33.2 / 41.9 / 24.7

Ingredients:

  • 170 g of white fish
  • One medium egg
  • 2 tablespoons of breadcrumbs
  • 100 g of Iceberg lettuce
  • 100 g of tomato
  • 3 teaspoons of Caesar sauce
  • Half a teaspoon of vegetable oil
  • 80 g of pickled cucumber
  • Spices to taste

How to make a fishburger?

  • Process white fish fillets in a blender. Add egg, salt, and pepper to taste, stir and form a burger patty.
  • Now, roll the patty in breadcrumbs.
  • Preheat a frying pan with vegetable oil, place the fish patty and fry for 3-4 minutes on each side over medium heat.
  • At this time, cut the tomato and pickled cucumber into thin slices.
  • Take 2 large Iceberg lettuce leaves (you will use this instead of a burger bun). Spread half of the Caesar sauce on one leaf, top with the cooked patty, and place chopped tomato and cucumber on top.
  • Pour the remaining sauce on top, cover with the second leaf of lettuce (overlap the edges of the bottom and top sheets so that they completely cover the entire "filling"). Your fish protein burger is ready! Bon appétit!

Total calories for the day: 1468

Total protein for the day: 116 g

Tuesday

Tuesday high-protein menu
Tuesday high-protein menu

Breakfast: Baked shrimp stuffed avocados

404 calories, 21 g of protein

Protein, fat, and carbs in %: 21.1 / 49.2 / 29.5

Ingredients:

  • 1 medium avocado
  • 50 g of shrimp
  • 25 g of Feta cheese
  • 1 slice of Ezekiel bread
  • 20 g of low-fat yogurt
  • Half a medium tomato
  • 1 tsp of dill
  • 1 tsp of parsley
  • Spices to taste

How to make baked shrimp stuffed avocados?

  • Preheat the oven to 220°C / 428°F.
  • Finely chop cheese and herbs.
  • Peel and boil the shrimp.
  • Rinse avocado and cut it in half (lengthwise). Carefully remove the contents with a teaspoon (do not throw the peel away).
  • Finely chop avocado pulp and combine it with cheese and herbs. 
  • Dice a tomato, cut the shrimp with a knife, mix all the ingredients, add salt, pepper, and yogurt.
  • Fill the empty avocado peels with the filling and put them in the oven for 15 minutes.
  • We recommend serving them hot with a slice of Ezekiel bread.

Lunch: Honey-glazed salmon with vegetables

339 calories, 30 g of protein

Protein, fat, and carbs in %: 34.9 / 31.1 / 33.8

Ingredients:

  • 90 g of sweet potatoes
  • 130 g of salmon
  • 1 tsp of honey
  • 100 g of celery root
  • 100 g of pumpkin
  • Half a teaspoon of olive oil
  • Dried rosemary and other spices to taste

How to make honey-glazed salmon with vegetables?

  • Preheat oven to 220°C / 428°F.
  • Peel sweet potatoes, pumpkin, and celery.
  • Dice vegetables and fish into medium cubes.
  • Mix olive oil with honey, brush it over fish and vegetables. Add salt and spices to taste, stir. 
  • Place vegetables with fish in a baking dish in preheated oven for 20-25 minutes
  • Transfer finished dish to plate. Enjoy your meal!

Dinner: Stewed mushrooms with fish steak

623 calories, 50 g of protein

Protein, fat, and carbs in %: 32.3 / 43.7 / 23.8

Ingredients:

  • 250 g of mushrooms
  • 2 tablespoons of 10% cream
  • Herbs, oregano, garlic, and other spices to taste
  • Half a teaspoon of vegetable oil
  • 170 g of white fish
  • 2 tablespoons of whole-wheat flour
  • One medium egg

How to make stewed mushrooms with fish steak?

  • Put 2 pans on the stove (one with oil, the other without).
  • Process the white fish fillet in a blender; add egg, flour, salt, pepper, and dried oregano to taste. Mix well and form a patty 1-1.5 cm thick.
  • Fry it in a pan with some oil (3-4 minutes on each side).
  • Cut the mushrooms in half and place in a second pan (without oil); add cream, chopped garlic (optional), salt, and pepper to taste.
  • Cook over medium heat, stirring for 5-7 minutes. After cooking, add chopped fresh herbs to the mushrooms.
  • Serve ready-made mushrooms and fish patty on a plate.

Total calories for the day: 1366

Total protein for the day: 101 g

Wednesday

Wednesday high-protein menu
Wednesday high-protein menu

Breakfast: High protein oat pancakes

474 calories, 28 g of protein

Protein, fat, and carbs in %: 23.3 / 29.6 / 46.9

Ingredients:

  • 50 g of flattened oatmeal
  • 10 g of protein powder
  • One medium egg
  • 60 ml of skim milk
  • 50 g of low-fat yogurt
  • 3 tsp of honey
  • Half a cup of fresh berries
  • 1 tsp of almond flakes

How to make High protein oat pancakes?

  • Prepare oat flour from oatmeal flakes using a blender (or use ready oat flour). Mix oat flour, egg, protein powder, and milk (you can also use any vegetable milk with no sugar), add cinnamon or your other favorite spices, mix with a beater.
  • Preheat a non-stick pan over medium heat, grease the surface with oil, and pour in a small amount of batter, about 2 tablespoons per pancake.
  • Fry pancakes for 1-2 minutes on each side.
  • Put yogurt and honey on your pancakes and decorate them with berries and almond flakes.

Lunch: Trout salad

523 calories, 34 g of protein

Protein, fat, and carbs in %: 25.8 / 42.9 / 31.2

Ingredients:

  • 100 g of potatoes
  • 100 g of carrots
  • 100 g of apple
  • 70 g of pickled cucumber
  • 2 teaspoon of olive oil
  • 1 tablespoon of dill
  • Black pepper and other spices to taste
  • 150 g of trout fillet
  • 4 teaspoons of tahini

How to make trout salad?

  • Wash the vegetables (you do not need to peel them), place them in a pot, cover with cold water (the water should cover the vegetables), and cook over medium heat for 20-25 minutes.
  • Peel the fish and separate it from bones. Place it in a pot, cover with cold water and cook over medium heat for 15-20 minutes.
  • Peel the cooked vegetables and an apple, cut them into small cubes.
  • Mash the cooked fish with a fork.
  • Cut the cucumber into slices.
  • Assemble the salad: combine potatoes, carrots, apple, cucumber, chopped dill, and trout in a deep bowl—season with olive oil and tahini. Add salt and spices to taste, stir.

Dinner: Broccoli and mozzarella frittata

456 calories, 32 g of protein

Protein, fat, and carbs in %: 28.5 / 45.1 / 26.2

Ingredients:

  • 2 medium eggs
  • 80 g of broccoli
  • 80 g of tomato
  • Half an onion
  • Black pepper, Italian herbs mix, and other spices to taste
  • 25 g of Mozzarella cheese
  • Half a teaspoon of vegetable oil
  • 50 ml of coconut milk
  • 1 slice of Ezekiel bread
  • 50 g of egg white

How to make broccoli and mozzarella frittata?

  • Wash and finely chop onion and tomato.
  • Grate mozzarella using a coarse grater.
  • In a bowl, combine milk, eggs, egg whites, salt, pepper, and Italian herbs to taste.
  • Put the pan on the stove and add oil.
  • Add broccoli, onion, tomato, and fry for 3-5 minutes.
  • Pour eggs over vegetables and sprinkle with mozzarella on top; cover and cook over low heat until tender (about 4 minutes).
  • Serve the frittata warm with a slice of bread.

Total calories for the day: 1453

Total protein for the day: 94 g

Thursday

Thursday high-protein menu
Thursday high-protein menu

Breakfast: Fried eggs with hummus toast

540 calories, 27 g of protein

Protein, fat, and carbs in %: 19.9 / 35.4 / 44.5

Ingredients:

  • 2 medium eggs
  • 150 g of tomato
  • Half an onion
  • Half a teaspoon of olive oil
  • 2 slices of Ezekiel bread
  • 2 tablespoons of Hummus

How to make fried eggs with hummus toast?

  • Preheat a frying pan with vegetable oil
  • Chop the onion. Cut the tomatoes into cubes. Put them all in the pan.
  • Fry vegetables over medium heat for 2-3 minutes.
  • Then, break the eggs and fry them for 3 minutes. Add seasoning to taste.
  • Cut a slice of whole-grain bread and spread with hummus.
  • Serve cooked scrambled eggs and hummus toast on one plate and enjoy your breakfast!

Tip: When buying ready-made hummus, pay attention to its total calories (it should be no more than 300 kcal per 100 g).

Lunch: Chicken casserole

545 calories, 35 g of protein

Protein, fat, and carbs in %: 25.8 / 30.9 / 43.1

Ingredients:

  • 60 g of chicken breast
  • 300 g of potatoes
  • 2 tablespoons of sour cream 10%
  • 1 medium egg
  • 20 g of Cheddar cheese
  • 200 g of tomato
  • Paprika, oregano, and other spices to taste

How to make a chicken casserole?

  • Preheat the oven to 180°C / 356°F.
  • Cut the chicken fillet into medium cubes, add salt and other spices to taste, mix well and let it marinate a little.
  • Prepare the filling: mix the egg and sour cream, add a little salt.
  • Cut the tomato into rings and grate the cheese. Wash potatoes; peel and cut them into thin slices.
  • Put the ingredients in layers in a baking dish. Spread out a layer of chicken, then potatoes, and then tomatoes, pour the sour cream mixture and sprinkle with grated cheese on top.
  • Put in a preheated oven for 30-35 minutes.
  • Put the finished dish on a plate.

Dinner: Cabbage salad and baked chicken

252 calories, 26 g of protein

Protein, fat, and carbs in %: 41.1 / 33.9 / 24.9

Ingredients:

  • 100 g of cabbage
  • 70 g of carrots
  • Half an onion
  • 1 ½ tsp of olive oil
  • 100 g of chicken breast
  • Wine vinegar, black pepper, dried rosemary, and other spices to taste

How to make cabbage salad and baked chicken?

  • Preheat the oven to 200°C / 392°F.
  • Wrap the chicken in foil add salt and spices to taste.
  • Send the chicken to the oven for 20-30 minutes.
  • Prepare the salad: finely chop the cabbage, peel the carrots and grate, peel the onion and cut into small cubes. Combine the cabbage, carrots, and onions in a deep bowl. Season with olive oil and wine vinegar. Add salt to taste and stir.
  • Serve the cooked chicken and salad on one plate.

Total calories for the day: 1336

Total protein for the day: 88 g

Friday

Friday high-protein menu
Friday high-protein menu

Breakfast: Omelet with ham and veggies

524 calories, 30 g of protein

Protein, fat, and carbs in %: 22.6 / 34.7 / 42.5

Ingredients:

  • 25 g of ham
  • 2 medium eggs
  • 2 slices of Ezekiel bread
  • 70 g of zucchini
  • 70 g of eggplant
  • Half a small onion
  • Half a teaspoon of vegetable oil
  • Black pepper, herbs, and other spices to taste

How to make an omelet with ham and veggies?

  • Preheat a pan with oil. Slice eggplant and zucchini. Dice an onion and put it in the pan with the vegetables.
  • Fry for 3-5 minutes on medium heat until golden.
  • Add eggs and sliced ham, stir, reduce heat. Add salt and pepper to taste.
  • Cover the pan and fry for 3-5 minutes; add herbs. Enjoy your dish with Ezekiel bread

Lunch: Beans salad 

435 calories, 28 g of protein

Protein, fat, and carbs in %: 26.2 / 46.5 / 27.1

Ingredients:

  • 80 g of canned beans
  • 2 medium eggs
  • 50 g of potatoes
  • Half a red onion
  • 50 ml of Greek yogurt
  • Spices to taste
  • 80 g of cucumber
  • 25 g of Cheddar cheese

How to make beans salad?

  • Boil the jacket potatoes (put the potatoes in a pot of cold water and cook until tender for about 30 minutes).
  • Hard-boil the eggs.
  • Cut cucumbers, cooked eggs, and potatoes into small cubes, add canned beans, chopped red onions, and grated cheese
  • Season the salad with yogurt, salt, and pepper to taste, stir.

Dinner: Cauliflower pizza

415 calories, 40 g of protein

Protein, fat, and carbs in %: 38.2 / 41.4 / 20.3

Ingredients:

  • 150 g of cauliflower
  • 50 g of Mozzarella cheese
  • One medium egg
  • 100 g of shrimp
  • One large tablespoon of tomato paste
  • 25 g of mushrooms
  • 50 g of bell peppers
  • Oregano and other spices to taste

How to make cauliflower pizza?

  • Preheat the oven to 180°C / 356°F.
  • Boil the cauliflower and puree it with a blender.
  • Grate mozzarella.
  • Combine two-thirds of the mozzarella with cauliflower and egg, salt to taste, and mix well.
  • Put the mass on a baking dish covered with parchment.
  • Place in the preheated oven for 10 minutes.
  • After baking, brush the pizza base with tomato paste mixed with salt and pepper to taste.
  • Place the chilled shrimp on top.
  • Thinly chop the mushrooms, peppers, and onions, spread evenly on the pizza base next to the shrimp, sprinkle with the remaining cheese and oregano on top.
  • Place in the oven for another 10 minutes.

Total calories for the day: 1373

Total protein for the day: 98 g

Saturday

Saturday high-protein menu
Saturday high-protein menu

Breakfast: English fried eggs with bacon

675 calories, 33 g of protein

Protein, fat, and carbs in %: 19.7 / 33.8 / 46.3

Ingredients:

  • 2 medium eggs
  • 60 g of canned beans
  • 10 g of bacon
  • 40 g of tomato paste
  • Half a teaspoon of olive oil
  • 3 thin slices of Ezekiel bread
  • Black pepper, and other spices to taste

How to make English fried eggs with bacon?

  • Preheat a frying pan with vegetable oil. Add tomato paste, a little water, beans, salt, and pepper to taste; stir and simmer these ingredients for 2-3 minutes.
  • Use a spatula to move the beans a little to the side and break the eggs into the same pan. Season with salt and pepper to taste and top with bacon slices. Fry over medium heat for 3-4 minutes.
  • Serve cooked bacon, eggs, and beans with toasted bread.

Lunch: Tongue salad

462 calories, 26 g of protein

Protein, fat, and carbs in %: 22.8 / 27.4 / 49.7

Ingredients:

  • 200 g of potatoes
  • 70 g of carrots
  • 70 g of asparagus
  • 4-5 olives
  • 50 g of canned beans
  • 150 g of cucumber
  • One large tablespoon of sour cream
  • Half a teaspoon of mustard
  • 40 g of spinach
  • Black pepper, and other spices to taste
  • Half a teaspoon of vegetable oil
  • 80 g of veal or beef tongue

How to make beef tongue salad?

  • Cut tongue into slices 0.5-1 cm thick, place in a saucepan, cover with cold water and cook over medium heat for 25 minutes.
  • While the meat is cooking, wash potatoes (you do not need to peel them). Place potatoes in a saucepan, cover with cold water, and cook under a lid for 15-20 minutes.
  • Preheat a frying pan with vegetable oil.
  • Meanwhile, dice asparagus and carrots into small cubes.
  • Place carrots and asparagus in the skillet and cook covered for 10 minutes over medium heat.
  • When the tongue is ready, drain the water and dice it into small cubes.
  • Peel and dice cucumber. 
  • Chop spinach.
  • Peel and dice potatoes into small cubes.
  • Assemble the salad: combine the tongue, potatoes, asparagus, carrots, beans, cucumber, spinach, and olives in a deep bowl. Season with sour cream and mustard, and add salt and spices to taste.

Dinner: Cauliflower porridge with mussels

257 calories, 23 g of protein

Protein, fat, and carbs in %: 35.4 / 28.7 / 35.8

Ingredients:

  • 200 g of cauliflower
  • 75 ml of almond milk
  • Half a teaspoon of olive oil
  • Half a teaspoon of whole butter
  • 150 g of mussels
  • 100 g of cherry tomatoes
  • Herbs, oregano, garlic, and other spices to taste

How to make cauliflower porridge with mussels?

  • In a food processor, blender, or using a grater, grind the cauliflower florets so that they become pieces the size of a grain of rice.
  • Transfer the mass to a medium saucepan; add almond milk, olive oil, salt, and black pepper to taste and bring to a simmer over medium-high heat. Simmer on low, stirring for about 10 minutes or until the mixture is soft, smooth, and porridge-like.
  • Remove from heat; add oregano to taste. Cover and keep warm.
  • In a large skillet over medium-high heat, heat the butter, put the mussels and chopped garlic into it, stir.
  • Fry for 3-4 minutes while occasionally stirring. Remove from heat.
  • Divide the cauliflower porridge into bowls. Top with mussels, and next to it, serve chopped cocktail tomatoes.

Total calories for the day: 1394

Total protein for the day: 82 g

Sunday

Sunday high-protein menu
Sunday high-protein menu

Breakfast: Avocado toast with mozzarella

530 calories, 24 g of protein

Protein, fat, and carbs in %: 17.8 / 33.0 / 49.1

Ingredients:

  • 4 thin slices of Ezekiel bread
  • Half a small avocado
  • Lemon juice and dried basil to taste
  • 1 medium egg
  • 100 g of tomato
  • 20 g of Mozzarella cheese

How to make an avocado toast with mozzarella?

  • Cook egg in any convenient way: fry in a pan without oil, make an omelet, or a scrambled egg.
  • Toast the bread.
  • Spread cream cheese on bread. Peel and cut the avocado into slices and put it on the cheese. Then lay the egg and sliced tomato on top.
  • Sprinkle with dried herbs (for example, basil or mint) and lemon juice to taste.

Lunch: Cauliflower and turkey casserole

513 calories, 37 g of protein

Protein, fat, and carbs in %: 29.2 / 45.1 / 25.5

Ingredients:

  • 100 g of cauliflower
  • 2 medium eggs
  • 90 g of turkey
  • Dill, black pepper, and other spices to taste
  • 150 g of potatoes
  • 40 ml of low-fat sour cream

How to make cauliflower and turkey casserole?

  • Preheat the oven to 200°C / 392°F.
  • While the oven is heating, prepare all the necessary ingredients: peel the potatoes and cut them into thin slices, divide the cauliflower into small florets, cut the turkey into small cubes.
  • Prepare the filling: combine eggs, sour cream, and chopped dill in a deep bowl. Add salt and spices to taste.
  • Place vegetables and meat in a baking dish, cover with sour cream and egg mixture.
  • Place the dish in the oven for 20-25 minutes.
  • Transfer the ready meal to a plate and serve!

Dinner: American egg salad on lettuce

300 calories, 22 g of protein

Protein, fat, and carbs in %: 28.9 / 42.2 / 28.8

Ingredients:

  • 2 medium eggs
  • 80 g of celery
  • 80 g of radish
  • 100 g of green peas
  • 30 ml of Greek yogurt
  • 30 g of lettuce
  • Green onions, mustard, and other spices to taste

How to make American egg salad on lettuce?

  • Boil the eggs and cut them into cubes.
  • Mix them with yogurt, mustard, salt, and pepper to taste.
  • Finely chop the green onion and celery, grate the radish, and add them to the eggs together with the peas.
  • Spread the egg salad over lettuce and enjoy!

Total calories for the day: 1341

Total protein for the day: 83 g

FAQ

Are there foods that help burn belly fat?

As a matter of fact, a high-protein diet can make your tummy a bit flatter. The thing is, when you lower your carbs intake, you don’t have that much bloating, and your belly can look leaner. However, if we’re talking about the magical burning effect of specific foods on specific parts of your body… We’re sorry, but there is no such thing. 

Every certified personal trainer or nutritionist will tell you just that: You cannot burn fat on a particular part of your body; you simply lose weight overall and hope that some part of it will come from parts of your body you don’t like. And there are also no fat-burning products that work automatically when you eat them; the calorie deficit makes you lose weight.

What is the recommended amount of protein per day?

There is still no unanimous position on how much protein a person should eat a day. According to the new dietary reference intakes16, both men and women should consume 0,8 g of protein per 1 kg of body weight a day. However, some researchers17 state that this recommendation is too low.

Some scientists2 state that older people and pregnant women should eat at least one gram of protein per kilo of body weight. If you want to maintain or build muscle, you should increase this amount even further and have about 1.6 grams of protein per kilo1 every day. 

A diet is considered high in protein if you get more than 25% of your calories from protein.

Is it true that too much protein can harm your health? 

Too much of anything can harm your health!

If you eat too many calories from protein, you can gain weight. If you have a predisposition to kidney diseases, you increase your chances of discovering them.

If you get most of your protein from highly-processed sources rich in saturated fats (like sausages and red meat), you can also provoke some health issues.

In which cases should I opt for protein powder?

One of the reasons people buy protein powder is that it is an affordable source of high-quality protein. It is also easy to consume in shakes and drink on the go.

How much protein per meal should you eat?

More doesn’t always mean better. The thing is, the body can absorb just a part of the protein you eat, and the excess will be flushed in the toilet or stored as fat if you eat too many calories. The standard recommendation is to spread your protein needs throughout the day and have around 30 grams of protein in every meal.

Is protein necessary for muscle growth?

Yes, there is no way your body will build new cells of muscles without essential amino acids it doesn’t produce itself. The only way to give your body the building blocks to grow muscles is to eat protein.

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Sources:

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