A High-Protein Diet Plan to Lose Weight and Improve Health

This is a guest post by Sara Rasheed.

Protein is one among the three macro nutrients (the other two being carbohydrates and fats) that should be added to our daily diet. As per the Dietary Reference Intake (DRI), every person should consume 0.8 grams of protein per kg body weight. Normally, the daily diet of an individual should comprise all three macro nutrients in specified amounts.

However, uncertain situations, you may need to increase or decrease those amounts. For instance, a low-fat diet usually comes to the mind when we think of losing weight. However, a high-protein diet can also be helpful to lose weight without compromising with your health.

You eat less amount of carbohydrates and fats whereas more protein than the usual amount in a high protein diet. Consuming a total of 20% energy from protein is normal whereas you will exceed this percentage in a high protein diet.

How does a protein diet help you lose weight? Here are the answers to answer this long-asked question?:

1. Satiate You More Than Other Macro nutrients

Consuming proteins in high amounts is found to be helpful in suppressing appetite by giving you a feeling of fullness for a longer duration. In fact, consuming 60 kcals protein will satiate you more than consuming the same amount of fats or carbohydrates. In this way, you don’t urge to eat anything else when on a high protein diet, hence, start losing weight.   

2. Improve Metabolism

As per several studies, consuming a high protein diet may lead you to burn additional kcals. This is because high protein diet can improve your metabolism by increased energy expenditure.  

Protein Rich Foods

Foods containing high-quality proteins are either animal-based or plant based.

1. Animal Based Protein Rich Foods:

Some of the easily available and convenient animal-based protein-rich foods are:


Salmon provides you protein in sufficient amounts. Notwithstanding with the higher fat content of salmon, it can be excellently incorporated in your diet plan to lose weight. This is because it has good fats in it that our body requires for the proper functioning of the brain in particular. Furthermore, it can also reduce the risk of cancer and obesity.   

Lean Meat

Lean cuts of red meat e.g., beef and lamb are a yummier and rich source of protein. Add lean cuts of meat in boiled steamed, grilled or baked form in your diet using no or minimum fats and spices. However, you can use various herbs to enhance its taste and palatability. One ounce (1/2 cup cooked) of meat gives you 7g of protein. It is also a good source of some trace elements.    


One cup of cooked chicken provides you with nearly 21 grams of protein. So, you can simply add to your diet to get high protein content. However, consume it boiled, steamed, cooked or by adding it to soups, sandwiches, salads etc. Nevertheless, consuming fried chicken, or adding too much salt, spices or fat while cooking will not work for losing weight.


Eggs are a decent source of having protein since one whole egg provides you with 7 grams of protein. If you don’t want to consume the yolk, two egg whites will be equivalent to 7 grams of protein then. The best thing about this animal-based protein food is that you can do a lot of variations with it. Eggs can be easily added to any dish whether savory or sweet.      

Milk and Dairy Products

One cup of low-fat milk and other low-fat dairy products offers 8 grams of protein. So, you should necessarily make it a part of your high protein diet to lose weight. Apart from protein, it will also provide you carbohydrates and other important minerals too.   

2. Plant Based Protein Rich Foods:

You can get protein not only from animals but also from plants. Addition of plant-based proteins to a high protein diet plan will be more advantageous for losing weight healthily. This way you will also be able to add more variety to your diet plan. On top of that, sticking to a diet plan with various options is easier for many people.  

Green Peas

Peas are regarded as among the highest plant-based protein sources. Surprisingly, the amount of protein in one cup of green peas is eight times compared of that of the same quantity of spinach. You can consume this little protein-packed food with cooked vegetables or meat or add them to soups and salads.


It is not only a good source of iron but also provides you with protein in adequate amounts. Consuming two cups of steamed spinach gives you almost the same amount of protein as a boiled egg does. Adding to it, consuming it in steamed form also aids in improved absorption. You can consume this superfood as it is or add it to other dishes such as omelets, soups etc.   


Most fruits contain no or negligible amount of protein. However, guava is considered as one fruit with the highest protein content. Consuming one cup of raw fruit provides you with over 4 grams of protein. For this reason, you can add this satiating fruit to your high-protein diet plan. 


Beans are an excellent source of both carbohydrates and proteins. Actually, a half cup of cooked beans will give you 15 grams of carbohydrates (60 kcals) as well as 7 grams of protein (21 kcals). They are also rich in fiber which aids in satiety even more. You can consume it in salad form or by cooking it with meat to get the most out of it.      


Lentils are an amazing plant-based protein food that are also rich in fiber. Both protein and fiber are found to be extremely effective for losing weight. This is because both these nutrients keep you satiated and thus suppress hunger in this way. Therefore, the presence of both these wonderful nutrients in a single food makes that a healthier option, particularly for weight loss. In addition to satiety, fiber also helps in relieving constipation that possibly occurs when you consume carbs in low amounts.     

Sample High Protein Diet Plan:

Here is a sample high-protein diet plan of approximately 1400 kcals to lose weight.

  • 2 Whole Eggs      
  • 2 Whole Wheat Bread Slices
  • 1 cup Low-fat Milk 
  • 1 Tbsp Mixed Nuts
  • ½ cup Mixed Bean Salad 
  • 1 Guava
  • Steamed Fish ½ cup
  • Brown Rice ½ cup
  • Vegetables and Lentil Soup ½ cup
  • 1 Chicken Cheese Sandwich 
  • 1 cup Tea/Coffee(without sugar) 
  • Grilled Meat ½ cup
  • Whole Wheat Bread 1pc
  • Low-Fat Yogurt 2/3 cup
  • Low-fat Milk 1 cup
  • Mixed Nuts 1 Tbsp

Utilize Massage Chair for Improved Health

Following this diet plan along with some regular physical activity can help you lose weight in quicker time. In addition, don’t forget to pamper yourself as using a massage chair keeps your body relaxed and metabolism rate high which is a huge plus. One of the best things about massage chairs is that you can customize them as per your suitability. Using a massage chair can bring you closer towards the achievement of your weight loss goals. Massage chairs are convenient, easy to operate and relax the body and mind completely.     

The downside of A High Protein Diet

No doubt, a high protein diet can help lose weight for overweight or obese people. However, it should not be followed for longer periods since your body may develop a deficiency of several nutrients.

Moreover, people having a certain medical condition should not follow any kind of special diet. For instance, those with kidney or liver diseases, diabetes etc. By keeping such conditions in view, you need to consult your doctor prior to opting for any specialized diet.

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