7-day High Protein Diet Plan for Sustainable Weight Loss

Nowadays, weight loss is one of the most universal concerns, and it is no surprise that we all seek ways to reduce it. However, the journey to sustainable weight loss can be challenging. But don’t be confused, since protein has become a crucial nutrient in weight-loss diets. Protein is our body’s building block, and this plays the most important role in keeping you satisfied. Almost every diet that you consume today consists of rich carbohydrates and fat, with very little protein. Thus, it is important to have a high-protein diet plan and reduce the consumption of carbohydrates and fat to achieve weight loss. 

Understanding the Optimal Protein Diet for Weight Loss

According to the Recommended Dietary Allowance for Protein, healthy adults engaging in limited physical activity should consume 0.8 g of protein per kilogram of body weight daily. It translates to approximately 10–20% of total calorie intake from protein. For example, a person weighing 75 kg should take around 60 gm of protein daily, assuming a total calorie intake of 1800. In this scenario, the protein intake should range between 45-135 grams. 

Understanding the 7-day High Protein Diet Plan for Weight Loss

Day 1

• Morning: Poha with peanuts & boiled egg/grilled tofu
• Lunch: Sprout salad (1 cup), wheat chapati, moong dal with methi palak/fish curry (1 bowl), and raita
• Dinner: Paneer/chicken brown rice, grilled vegetables, and curd

Day 2

• Morning: Paneer paratha/egg paratha, green chutney, and curd/buttermilk
• Lunch: Jowar roti, soybean curry/chicken curry, and veggie salad
• Dinner: Grilled tofu/grilled chicken, sauteed veggies with tomato soup

Day 3

• Morning: Broken wheat upma with veggies
• Lunch: Paneer bhurji/egg bhurji, chapati, chana salad, and buttermilk
• Dinner: Brown rice with moong dal and grilled tofu/fish

Day 4

• Morning: Egg sandwich/tofu sandwich and chia pudding
• Lunch: Chole/fish curry with chapati, vegetable raita, and palak matar sabzi
• Dinner: Grilled chicken/low fat paneer with roasted veggies and quinoa

Day 5

• Morning: Mushroom omelette/vegetable besan cheela with multigrain bread
• Lunch: Chickpea salad with chapati, mixed veg sabzi, and buttermilk
• Dinner: Millet  khichdi with stir-fried green veg

Day 6

• Morning: Millet idli/dosa with sambar and coconut chutney
• Lunch: Sprouts sabzi/egg curry with chapati, sattu buttermilk, and salad
• Dinner: Grilled paneer/chicken taco with veggies and guacamole & salsa

Day 7

• Morning: Vegetable Upma
• Lunch: Rajma/chicken keema with chapati, curd/raita, and paneer salad
• Dinner: Bajra roti with lobia curry and tomato soup

Tips to Increase Your Protein Intake

• Adding protein to every meal
• Choose unprocessed carbs
• Eat Protein-rich snacks 
• Intake of lean animal protein because it contains less saturated fat.

Lastly, having a high protein diet plan can surely help induce weight loss. But at the same time, it is necessary to intake other nutrients as well. Moreover, plant- and animal-based protein sources are reliable, but if you are facing any chronic health conditions, you should avoid them and consult with a health and wellness coach. Further, along with the high protein meal plan, it is necessary to develop a healthy lifestyle to speed up your weight loss progress.