7day protein diet plan for weight loss is a modification of the 3-day juice fast diet plan for weight loss. The difference is that through including high protein diet menu in your meals for 7 days, you will be able to get the necessary nourishment from your food rather than from juices. This article teaches you how to eat a high protein diet and gives you an animal protein vs plant protein head-to-head for better understanding of protein consumption and high protein diet benefits
7 Day Protein Diet Plan For Weight Loss
The most prevalent myth about eating high-protein is that it is hard on your kidneys, or worse, that it actually causes liver and kidney damage. Second only to the organ-murdering effects of a high-protein diet is the idea that any excess protein you eat quickly turns into body fat. Even though research has proved time and again that these concepts are false, for some reason, they persist. Here’s the real scoop.
Protein is one of only three macronutrients that constitutes your diet — the other two being carbs and fat — and is composed of amino acids, the fundamental building blocks of muscle that are also essential components for basic cellular function. Since your body can’t store protein as it does carbs and fat, it’s important to continuously replenish your supply of amino acids by eating plenty of protein every day. But is there a limit as to what your body can handle? Nope.
Research has shown that there’s no absolute upper limit to protein intake and no indication that you will incur irreparable damage to your organs or physique if you eat more than the RDA of 0.8 g/kg of bodyweight. Case in point: A study published in the Journal of the International Society of Sports Nutrition found that those eating a very high-protein diet (4.4 g/kg/day) showed no ill effects on body composition, organ function or overall health. Take that in a moment: Consuming more than five times the RDA for protein had no negative effects and did not cause any gains in body fat.
Obviously, you should not go out and eat a side of beef in one sitting, but it bears remembering that the RDA for protein is just a baseline and represents the bare minimum needed to prevent illness and/or malnutrition. For athletes, there are other considerations that come into play, depending on your strength and building-muscle and endurance goals, and this demographic, most experts agree, should take in between 1.6 and 2.2 g/kg of protein per day broken up between three to four meals, or about 20 to 30 grams of protein per meal.
Animal Protein vs Plant Protein
The two biggest factors that determine protein quality are digestibility and amino-acid profile, and any source — animal or plant-based — that contains all the amino acids your body needs are considered complete proteins. All animal proteins are complete, whereas many plant-based options are incomplete, meaning they lack one or more essential amino acids.
However, following a plant-based lifestyle does not inhibit you from eating a complete amino-acid profile — you’ll just have to work a little harder for it. As long as you’re getting a variety of plant-based protein sources throughout the day, you should fulfill all your amino-acid needs and hit your daily protein totals.
Try the High-Pro Approach
These two-week, high-protein meal plans were designed with athletic women in mind and can maximize your strength and muscle-building potential while supporting your lean-body goals. Choose your path — animal-based or lacto-ovo — and follow the prescribed meal plan. If you prefer to stay completely away from animal-based proteins, simply replace those with plant-based options like soy, tofu, tempeh and plant-based protein powders of equal protein value.
Benefits
In addition to aiding weight loss, protein provides the body with some essential benefits. The benefits of protein include:
- providing enzymes that help power thousands of chemical reactions throughout the body
- helping the body maintain and repair hair, skin, muscles, and bones
- certain proteins are necessary to produce hormones that help the body’s organs and cells communicate
Protein also provides amino acids. There are 22 amino acids, nine of which are essential to obtain from the diet because the body does not produce them.
Protein from animals tends to contain all of the amino acids, so people refer to it as a complete protein. In contrast, many plant proteins only provide some of the amino acids, meaning that people need to combine them with other protein sources to get all of the essential amino acids.
What does the science say?
There has been a lot of research on the role of protein in short-term weight loss and muscle gain. However, the long-term effects of a high-protein diet require further study.
Some studies suggest that health problems may potentially result from eating a high-protein diet for extended periods. The authors of a review paper focusing on the high-protein diet warned that it could lead to higher acid loads for the kidneys and that people may be at risk of the health conditions that come with eating high amounts of animal fat.
In addition, diets that limit carbs may harm a person’s health. Children and teenagers are at particular risk of malnutrition from eating insufficient carbohydrate.
Still, most research indicates that high-protein diets are beneficial for weight loss, at least in the short term.
How To Eat A High-Protein Diet
There are many possible ways to include more protein in the diet, even for those with other dietary restrictions.
For example, people who follow a vegetarian or vegan diet or those who avoid dairy can still eat a high-protein diet.
People can either adjust their current diet to include more protein or follow a specific high-protein diet plan.
Taking the steps below may help a person when they start a high-protein diet:
- figuring out their individual protein needs, which will depend on their body weight
- making meal plans for the week
- finding and using high-quality proteins
- including at least 25–30 grams (g) of protein in each meal
- keeping a food journal to track the amount and types of food that they eat
- eating well-balanced meals
- including both plant and lean animal sources of protein in the diet
High Protein Diet Menu For 7 Days
It can be easy to overlook the importance of our diet when we lead a busy and hectic lifestyle. However not taking good care of our eating habits can lead to fatigue, poor concentration and health issues. What and when we eat can play a significant role in relation to our energy levels.
Eating a balanced diet that includes a variety of wholegrain foods, fruit, vegetables, foods that are naturally rich in protein, healthy fats and fibre, can help boost energy levels and keep us going for longer. This 7-day high protein meal plan aims to keep you satisfied for longer by incorporating high fibre foods, protein-rich foods and low GI foods throughout each day.
Notes About This Meal Plan
• This meal plan provides approximately 8,700kJ daily and is based on the average energy and nutrient requirements for weight maintenance in 18 – 65 year old adults who undertake light to moderate levels of activity. Your energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
• This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51 years and men over 70 years who require additional milk, cheese or yoghurt).
• Those with a medical issue should seek advice from a medical practitioner before changing their diet
Day One
Breakfast
Easy Boiled Eggs on Toast: 2 boiled eggs + 2 slices wholegrain toast + 1 cup milk + 1 piece of fruit (eg. 1 medium apple or pear).
Lunch
Rainbow Quinoa Salad: 50g reduced salt sliced ham + ½ cup bean mix + 2 cups salad vegetables (eg. capsicum, carrot, snow peas, rocket) + 1 cup cooked quinoa + 2 tbsp dressing.
Dinner
Lamb Chop with Sweet Potato Mash & Vegetables: 1 medium grilled lamb chop (fat trimmed) + ½ medium sweet potato (mashed with 2 tsp olive oil + a splash milk) + 1.5 cups steamed vegetables (eg. carrot, pumpkin, broccoli) + 1 slice wholegrain bread.
Dessert/Supper
Fruit Salad & Yoghurt Dessert: 1 cup fruit salad + 200g natural yoghurt.
Snacks
A handful of nuts (30g ) + 20g hard cheese.
Day Two
Breakfast
Muesli with Yoghurt & Fruit: ½ cup muesli + 1 tub yoghurt + 1 serve of fruit (eg. 2 nectarines or 1 medium apple or 2 tbsp dried fruit).
Lunch
Chicken Salad Flat Bread: ½ skinless chicken breast + 1.5 cups salad vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 wholemeal flat bread + ¼ avocado + 2 tsp mayonnaise.
Dinner
Bourghal Wheat Salad with Poached Egg (1 serve): Serve with 2 cups salad.
Dessert/Supper
Berry Smoothie: 1 cup milk + 1 cup berries + ½ cup natural yoghurt + 1 tsp honey, blended.
Snacks
1 slice raisin bread + a handful of nuts and/or seed mix (30g).
Day Three
Breakfast
Muffin & Fruit: 1 toasted wholemeal English muffin + 1 tbsp peanut butter + 1 banana + 1 latte.
Lunch
Tuna & Avocado Salad on Toast: 200g tinned tuna in springwater (drained) + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + ¼ avocado + 2 slice of cheese+ 2 slices multigrain bread.
Dinner
Beef & Black Bean Stir-fry with Rice Noodles: 130g lean beef + 1.5 cups cooked vegetables (eg. carrot, mushroom, celery, capsicum, snow peas) + 1 cup cooked rice noodles + 2 tsp sesame oil for cooking.
Dessert/Supper
Fruit Crepe: Sliced fruit and ricotta cheese, drizzled with honey and wrapped in a crepe.
Snacks
1 tub yoghurt + mixed seeds.
Day Four
Breakfast
Coconut Blueberry Baked Oats (1 serve): Serve with a latte.
Lunch
Chickpea & Barley Salad: 1 cup chickpeas + 1 cup salad leaves and 1 cup chopped vegetables (eg. tomato, celery, onion, carrot) + 1 cup cooked barley with 2 tbsp vinegar dressing + 1 serving of fruit.
Dinner
Spaghetti Bolognese: Made with ½ cup cooked lean mince stir-fried with garlic in 2 tsp oil + tomato sauce, grated carrot, grated zucchini & herbs served on 1 cup cooked wholemeal spaghetti. Sprinkle with 2 tbsp grated parmesan cheese.
Dessert/Supper
Fruit Pop: Homemade by blending fruit with yoghurt and freezing (eg. banana or mango work well).
Snacks
A handful of nuts (30g) + 1 glass of milk.
Day Five
Breakfast
Porridge with Fruit: ½ cup rolled oats, cooked + 1 cup milk + 1 piece of fruit + 1 tbsp linseed, cinnamon and honey to taste.
Lunch
Chicken & Pasta Salad: Mix together ½ grilled chicken breast + 1 cup steamed greens (eg. asparagus, broccoli, sugar snap peas) + ½ cup baby spinach + ½ cup red capsicum + 1 cup cooked pasta (eg. penne). Add 20g hard cheese + 2 tbsp vinegar dressing.
Dinner
Baked Salmon with Quinoa & Vegetables: 100g salmon, baked & served with 1 cup cooked quinoa + 1.5 cups cooked vegetables (eg. cauliflower, broccoli, carrots) + 2 tsp oil in cooking or as a dressing with lemon juice.
Dessert/Supper
Summer Pudding: Mix 1 cup fresh/frozen berries in ¼ cup apple juice. Pour into a cup lined with multigrain bread. Top with additional bread and remaining juice. Cover in cling wrap and refrigerate overnight. Invert pudding to serve.
Snacks
1 tub yoghurt + mixed seeds.
Day Six
Breakfast
Banana & Chocolate Smoothie: Blend together 2/3 cup wholegrain flaky cereal + 1 cup milk + 1 banana + 2 tsp drinking chocolate.
Lunch
Spiced Sweet Potato and Chick Pea Fritters with Soft Boiled Eggs (1 serve).
Dinner
Pork Chops & Vegetables: 130g lean grilled pork chops + 1 cup cooked brown rice + 1.5 cups cooked vegetables (eg. carrot, capsicum, broccoli, onion) + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Mango Yoghurt Smoothie: Made with 1 cup Greek yoghurt + mango + banana + ¼ tsp cinnamon + 1 tsp honey, blended.
Snacks
6 wholegrain crispbreads + 40g cheese + A handful of nuts (30g).
Day Seven
Breakfast
Fried Eggs with Spiced Avocado (1 serve): Serve with 1 serve of fruit and latte.
Lunch
Beef & Noodle Lettuce Cups: ½ cup cooked lean mince + ½ cup grated carrot + 1 cup bean sprouts + 1 cup cooked mung bean noodles dressed with 2 tbsp fish sauce and 2 tsp oil, topped with 1 tbsp chopped peanuts. Serve in lettuce leaves.
Dinner
Grilled Chicken with Rice & Vegetable Salad: 80g grilled chicken + 1½ cups chopped vegetables (eg. carrot, celery, cucumber) mixed with 1 cup cooked brown rice + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Wholesome Baked Custard (1 serve).
Snacks
1 serve of fruit + 1 tub yoghurt.
High Protein Diet Benefits
1. Muscle Building
Muscles rely on protein supplies to grow and repair. The more protein that can be utilized, the more efficient this process becomes. If you throw in some regular exercise, the results will eventually become visible faster, as your muscle mass increases and your muscles become more toned and defined.
High-quality protein from foods like chicken breast, fish, and pulses is best for building and maintaining muscle profile. Once muscle definition is improved, a daily adequate amount of protein will help prevent any muscle loss from occurring.
2. Metabolism Booster and Fat Burner
Eating a high-protein diet can help kickstart a sluggish metabolism. A slow metabolism can result in weight gain and increased body fat storage. This is caused by slow or inadequate calorie burning, allowing extra calories to be stored as fat.
An added benefit of a high-protein diet is that protein-containing foods tend to have a very low glycemic index score. This means that they do not raise blood sugar levels significantly when eaten therefore less insulin is needed to bring down blood sugar levels after every meal.
The continuous need for large amounts of insulin to be released when eating simple carbs daily can result in weight gain and increased body fat storage. Mixing proteins with carbs can help lower this risk.
3. Weight Loss
Simple carbohydrate-containing foods come loaded with calories. Furthermore, they score highly on the glycemic index, and regular consumption can lead to insulin resistance and type 2 diabetes. Another consequence of a diet that is primarily carbohydrates and fats is that weight gain comes around easier. Protein has the highest thermic effect of all three macronutrients, and this means that your body has to work harder to digest it and burns extra calories while doing so, promoting the maintenance of a healthy weight.
If the tables are turned, and more quality protein is consumed, this automatically cuts down on calorie, fat, and sugar intake. Increasing your high-quality protein consumption is one of the easiest ways to succeed on a weight loss journey!
4. Reduced Hunger and Cravings
The biggest complaint by any dieter is that they are constantly left feeling hungry on their eating plan. This is not the case with high-protein diets, as hunger and cravings are controlled far better than most other types of diets.
Diets that include plenty of carbs often create poor blood sugar control with fast spikes and even quicker falls in blood glucose levels. These sudden decreases in blood sugar levels caused by insulin lead to hunger and cravings for anything that can raise blood glucose levels once more.
Even if you are not trying to lose weight and want to feel fuller for longer, then a high-protein diet can help because protein is the most satiating macronutrient. Not only does it offer better blood glucose control, but high-protein diets also reduce the level of the hunger hormone ghrelin in our bodies.
5. Cholesterol Control
Cholesterol is a fatty substance made by the liver and found in every cell of the body. HDL is considered good cholesterol, while LDL is far less desirable, and levels of this form of cholesterol need to be kept low.
It is thought that high-protein diets directly affect cholesterol levels, raising HDL levels and dropping LDL cholesterol. This is most likely because those on a high-protein diet are less likely to eat foods loaded with sugar and saturated fats. These individuals are also less likely to have poor blood sugar control. Obesity tends to be lower in this group as well.