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High Protein Diet Menu for Weight Loss

High Protein Diet Menu for Weight Loss

Find out more about High Protein Diet Menu for Weight Loss. A protein diet or high-protein is useful if you want to lose weight provided it is a low-calorie diet, or if you train in the gym and have a medium to high protein requirement.

The protein diet menu is more varied than you might think, there’s not just chicken breast! And ranges from both animal and plant-based foods.

In this article, we see in practice how to “build” a high-protein meal for lunch and dinner.

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What Is A High Protein Diet Meal?

What Is A High Protein Diet Meal?

A protein meal includes a protein food source, which contributes to the supply of amino acids needed by the body.

Both animal and vegetable sources are included in the protein menu although the latter does not have a complete amino acid spectrum for human needs, they are still to be counted as a protein and caloric resource, which respectively affects the nitrogen balance and total caloric needs.

Unlike what is commonly believed, even a vegetarian or vegan diet can be protein the “secret” is to choose, vary the sources and combine them in order to avoid nutritional deficiencies – without forgetting those vegetable proteins are less easily absorbed than to those animals (15-20% less).

Foods Rich In Protein

IIFYM Calculation

Foods To Limit Or Avoid

Cereals are low in proteins, while in fruit, vegetables, and fats (vegetable oils, butter) they are substantially absent.

To have a protein diet, therefore, these foods should not be predominant or used exclusively without those previously listed.

Among the characteristics of a healthy diet, however, there is also completeness which is why these foods are not to be excluded but are useful to make up for the nutritional deficiencies represented by protein foods.

Example Of A Protein Diet Weekly Menu

MONDAY
Protein breakfast
Lean bread and cold cuts, a tea
Snack
Dried fruit
Lunch
Salmon steak and grilled vegetables, bread
Snack
1 Greek yogurt, 1 fresh fruit
Dinner
Salad with hard-boiled eggs, dried fruit, low-fat cheese
TUESDAY
Breakfast
Protein pancakes and fresh fruit
Snack
A protein shake
Lunch
Pasta with fish, vegetable side dish
Snack
A fresh fruit and a Greek yogurt
Dinner
Veal liver, potatoes
WEDNESDAY
Breakfast
Toast with low-fat cheese, ham, vegetables
Snack
Greek yogurt, a fresh fruit, oat flakes
Lunch
Pasta with lentils and vegetables
Snack
Rice cakes with peanut butter
Dinner
Soy burger, boiled vegetables
THURSDAY
Breakfast
Protein pancakes and fresh fruit
Snack
A fresh fruit and a Greek yogurt
Lunch
Seafood pasta, raw vegetables
Snack
Oat and dried fruit porridge
Dinner
Legume soup, wholemeal bread, low-fat cheeses
FRIDAY
Breakfast
Scrambled, fried or soft-boiled eggs
Snack
Dried fruit
Lunch
Pasta and beans, soy burgers, salad bar
Snack
Protein shake
Dinner
Grilled fillet of beef, potatoes and boiled vegetables
SATURDAY
Breakfast
Rolled oats, berries or a fruit
Snack
A turkey breast sandwich
Lunch
Grilled lean meat and vegetables, baked potatoes
Snack
A protein bar and a fresh fruit
Dinner
Sea bass, salad with tomatoes
SUNDAY
Breakfast
Semi-skimmed milk, Greek yogurt with cereals, 1 fruit
Snack
Rice cakes with peanut butter
Lunch
Pasta with tuna, courgettes, a fresh fruit
Snack
Lean bread and cold cuts
Dinner
Meat rolls, cooked cabbage

Protein Lunch Menu What To Eat?

What can you include as food for a protein lunch?

  • Fresh meat
  • Fish
  • Eggs and egg white
  • Cheeses
  • Legumes

Quick Protein Lunch

Protein Lunch At The Office

In addition to the previous option, you can prepare a carbohydrate source to be combined with protein as a meal to take to the office.

It varies between sources such as rice, pasta, barley, bread, to combine with legumes, meat, fish:

  • Pasta and lentils,
  • Cold rice with eggs, tuna, and shrimp,
  • Rice and chicken (a great classic),
  • Legume pasta with meat sauce

Protein Dinner Menu

Protein Dinner Menu

What can you include as food for a protein dinner?

  • Fresh meat
  • Fish
  • Eggs and egg white
  • Cheeses
  • Legumes

Protein Light Dinner

For a protein-rich but low-fat dinner you can opt for:

  • Lean cuts of meat (e.g. chicken breast, turkey breast)
  • Egg white
  • Lean fish (cod, tuna, trout, swordfish, sole, sea bass)
  • Low-fat cheeses such as cottage cheese
  • Legumes (excluding soy which is very lipidic)

Protein Dinner For The Muscle Mass

If you train you should or if you would like to have more muscle mass than non-gym workouts then you need more protein.

The secret is not only to take protein powders but to prefer solid protein foods and know how to manage both the total calorie and protein needs, in combination with adequate weight training.

The diet for muscle mass must be varied, prefer high biological value proteins and not exclude carbohydrates or fats which even if in a lower percentage than other diets must be present.

In the protein menu, including both raw and cooked fruits and vegetables, prefer lean cuts of fish and meat, whole grains, legumes.

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Even protein powders are to be considered, in fact, a high-protein diet is not always easy to reach the set requirements by the only solid foods.

Before thinking about when to eat proteins it is best to be sure that the quota is reached first the quantity and then the timing.

In fact, timing is not so relevant unless you are a high-level athlete and in which, therefore, every little detail can contribute in its small way to make a difference.

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