Benefits of a High Protein Diet
High protein diet provides a satiated appetite with less food.
Occurrence and intensity of hunger pangs are decreased.
Blood fat levels are reduced after a high protein diet intake.
Combined with low carb intake, the body burns more fat.
A protein rich diet helps in building muscles.
Lean protein sources have fewer calories.
A high protein diet has no sugar sources.
Basic High Protein Meal Plan
Breakfast
1 slice of small multigrain toast
1 small apple
1 small banana
4 egg whites, scrambled
Lunch
2 ounces of turkey breast deli cut
2 slices of multigrain bread
1 cup baby carrots
½ cup low fat cottage cheese
Dinner
1 chicken breast, skinless and roasted
1 cup lentil soup
2 celery sticks
Low Carb High Protein Meal Plan
Breakfast
3 eggs, scrambled or boiled
1-2 servings of mixed vegetables to compliment the eggs
Lunch
Large salad, mixture of veggies and meats
Dinner
6 ounces of salmon, grilled or baked
2 cups non-starchy vegetables
Low Fat High Protein Meal Plan
Breakfast
3 egg whites, scrambled
1 slice multigrain toast
½ portion of grapefruit
Lunch
2 ounces of turkey breast, chicken breast, fish
½ portion sweet potato
1 cup of broccoli
Dinner
1 chicken breast, skinless and roasted
Lettuce and tomato salad with 1 tablespoon of vinegar dressing
High Protein Meal Plan for Vegetarians
Vegetarians will have a tough time following a meal plan high in proteins, as there are few vegetarian high protein sources. People, who don't need much variety in their food, will not mind such a diet.
Breakfast
1 cup of oatmeal made with milk and brown sugar
1 hard boiled egg (if you are an eggetarian)
Lunch
1 serving scrambled tofu
1 cup shredded lettuce salad with non fat Caesar dressing
4 Melba toasts
1 peach
Dinner
1 cup milk
1 serving vegetarian curry
2 warm tortillas
1 serving pasta with beans and basil
Snacks
Crackers
Apples
Nuts
Yogurt
If you do not want to follow a rigid meal plan that is high in proteins, then use a variety of protein rich food sources to make up your meals.
Eggs
Soybeans
Peanuts
Steak
Tuna
Tofu
Lentils
Nuts
Peanut butter
Kidney beans
Cottage cheese
Lima beans
Mackerel
Sardines
High protein diet provides a satiated appetite with less food.
Occurrence and intensity of hunger pangs are decreased.
Blood fat levels are reduced after a high protein diet intake.
Combined with low carb intake, the body burns more fat.
A protein rich diet helps in building muscles.
Lean protein sources have fewer calories.
A high protein diet has no sugar sources.
Basic High Protein Meal Plan
Breakfast
1 slice of small multigrain toast
1 small apple
1 small banana
4 egg whites, scrambled
Lunch
2 ounces of turkey breast deli cut
2 slices of multigrain bread
1 cup baby carrots
½ cup low fat cottage cheese
Dinner
1 chicken breast, skinless and roasted
1 cup lentil soup
2 celery sticks
Low Carb High Protein Meal Plan
Breakfast
3 eggs, scrambled or boiled
1-2 servings of mixed vegetables to compliment the eggs
Lunch
Large salad, mixture of veggies and meats
Dinner
6 ounces of salmon, grilled or baked
2 cups non-starchy vegetables
Low Fat High Protein Meal Plan
Breakfast
3 egg whites, scrambled
1 slice multigrain toast
½ portion of grapefruit
Lunch
2 ounces of turkey breast, chicken breast, fish
½ portion sweet potato
1 cup of broccoli
Dinner
1 chicken breast, skinless and roasted
Lettuce and tomato salad with 1 tablespoon of vinegar dressing
High Protein Meal Plan for Vegetarians
Vegetarians will have a tough time following a meal plan high in proteins, as there are few vegetarian high protein sources. People, who don't need much variety in their food, will not mind such a diet.
Breakfast
1 cup of oatmeal made with milk and brown sugar
1 hard boiled egg (if you are an eggetarian)
Lunch
1 serving scrambled tofu
1 cup shredded lettuce salad with non fat Caesar dressing
4 Melba toasts
1 peach
Dinner
1 cup milk
1 serving vegetarian curry
2 warm tortillas
1 serving pasta with beans and basil
Snacks
Crackers
Apples
Nuts
Yogurt
If you do not want to follow a rigid meal plan that is high in proteins, then use a variety of protein rich food sources to make up your meals.
Eggs
Soybeans
Peanuts
Steak
Tuna
Tofu
Lentils
Nuts
Peanut butter
Kidney beans
Cottage cheese
Lima beans
Mackerel
Sardines
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