High Protein Weight Loss Diet Plan, Sample Menus

High protein diet has been gaining a lot of attention in recent years. The diets focus on consumption of more protein and attempts to lower the carbohydrate intake. The carbohydrates cause swing in blood sugar and the body creates more fat. In high protein diet plan the meals normally contain no carbohydrate and a lots of proteins. You are not supposed to eat any sugar, fruits, grains, toast etc. However, high protein diet mainly consists of meat and cheese, which can lead to over sonsumption of cholesterol. Due to low carb intake, it can lead to kidney problems as well. Since carbs are the main source of energy, the high protein only diet can make you weak.

High Protein Diet Plan Sample Menu

Breakfast :

- 3 eggs, any style.
- 1 or 2 servings mixed vegetables to go with eggs in any way you want, for example Mediterranean Vegetables.

Lunch :

Large salad with protein. For example Green Salad with Chicken and Strawberries and Vinaigrette Dressing.

Snack :

- 1/2 cup regular cottage cheese (can substitute ricotta for one more gram of carbohydrate).
- 1 medium wedge of cantaloupe.
- 2 tbls flax seed meal.

High Protein Weight Loss Diet Plan, Sample Menus

Dinner :

- 5 oz salmon, grilled, broiled, or baked (analysis was with wild salmon).
- 1 serving Garlic Green Beans with Pine Nuts.
- 1 cup broccoli (can mix in with green beans).
- Optional dessert not counted in analysis.

Nutritional Analysis

The menu provides 32g effective carbohydrate plus 23g fiber, 116g protein, and 1514 calories.


Cal can be varied by adding and subtracting protein and fat (if you get hungry, add more cals). or If your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods.