I have created few nutrient-rich meals for you, balancing carbs and fat with protein in every bite.

The diet is basically a low-fat, high-protein eating plan. So you need to avoid Sugar, butter, oils, fried foods, artificial sweeteners and highly processed foods.

The best part of these plans is that it's flexible. You can mix and match to create your own customized diet. These meals are packed with high protein nutrient-rich foods, including chicken, fish, meat, eggs, dairy and fiber everyday.

Sample Menu for a High Protein Diet Plan

Monday

  • Breakfast (aprx 400 cal)

1 glass Whey protein, 3 boiled eggs

  • Morning Snack (aprx200 cal)

100g smoked salmon with spinach

  • Lunch (aprx600 cal)

100g boiled chicken, cheese and vegetable sandwich

  • Evening Snack (aprx200 cal)

1 bowl yogurt with fruits

  • Dinner (aprx 400 cal)

200g grilled fish, brown rice and vegetable salad

Tuesday

  • Breakfast (aprx 400 cal):

1 glass Whey protein, an omelette made with three eggs

  • Morning Snack (aprx 200 cal)

100g grilled turkey breast

  • Lunch (aprx600 cal)

1 Chicken roll and vegetable salad

  • Evening Snack (aprx200 cal)

Handful of almonds and walnuts

  • Dinner (aprx 400 cal)

100g grilled lamb with steamed broccoli and spinach

Wednesday

  • Breakfast (aprx 400 cal):

1 glass Whey Protein, 3 boiled eggs

  • Morning Snack (aprx 200 cal)

100g grilled chicken

  • Lunch (aprx600 cal)

300g grilled fish, vegetable salad, dal and rice

  • Evening Snack (aprx200 cal)

1 bowl yogurt with fruits

  • Dinner (aprx 400 cal)

Whole wheat bread beef, cheese and vegetable sandwich

Thursday

  • Breakfast (aprx 400 cal)

1 glass Whey protein, 3 boiled eggs

  • Morning Snack (aprx200 cal)

100g smoked salmon with spinach

  • Lunch (aprx600 cal)

100g boiled chicken, 2 Roti, 1 cup rice with dal

  • Evening Snack (aprx200 cal)

1 glass whey and banana shake

  • Dinner (aprx 400 cal)

200g grilled fish, brown rice and vegetable salad

Friday

  • Breakfast (aprx 400 cal):

1 glass Whey protein, an omelette made with three eggs

  • Morning Snack (aprx 200 cal)

100g grilled turkey breast

  • Lunch (aprx600 cal)

1 Chicken roll and vegetable salad

  • Evening Snack (aprx200 cal)

Handful of almonds and walnuts

  • Dinner (aprx 400 cal)

100g grilled lamb with steamed broccoli and spinach

Saturday

  • Breakfast (aprx 400 cal):

1 glass Whey Protein, 3 boiled eggs

  • Morning Snack (aprx 200 cal)

100g grilled chicken

  • Lunch (aprx600 cal)

300g grilled fish, vegetable salad, dal and rice

  • Evening Snack (aprx200 cal)

1 bowl yogurt with fruits

  • Dinner (aprx 400 cal)

Whole wheat bread beef, cheese and vegetable sandwich

Sunday

  • Breakfast (aprx 400 cal)

1 glass Whey protein, an omelette made with three eggs

  • Morning Snack (aprx200 cal)

100g grilled turkey breasts

  • Lunch (aprx600 cal)

100g boiled chicken, cheese and vegetable sandwich

  • Evening Snack (aprx200 cal)

1 glass whey and banana shake

  • Dinner (aprx 400 cal)

200g grilled fish, brown rice and vegetable salad

Note:

  • The time gap between two meals should be 3 to 4 hours.
  • Each meal plan contains approximately 1800 calories.
  • You can decrease or increase calorie intake according to your daily calorie requirements.
  • You can take protein supplements if required.

Author: Sapna Vyas Patel

Pursuing Phd in Nutritional Science and Dietetics, M.D.(A.M.), MBA (Nirma University), Reebok Certified Fitness Professional, Nationally Recognized Fitness Expert, YouTuber and Columnist.