High Protein Diet Menu For weight reduction

Weight reduction Protein Diet

Can High-Protein Diets Allow you to Lose Weight ?

Is protein answer to weight-loss ?

Before we answer those very good questions from the readers, we should instead tell you that to eat more calories than you burn, you get weight. And if consume fewer calories than you burn, you lose fat. Slimming down is pretty simple. Just consume less and use more. YES it’s that simple.

The Institute of Health’s Dietary Reference Intake (DRI) recommendations permit an array of protein intake. The range is anywhere from 10% to 35% of total calories for normal, healthy adults.

For instance, on an 1,800-calorie diet, you may safely eat anywhere from 45 grams (10% of calories) to 158 grams (35% of calories) of protein per day.

Nevertheless the Recommended Dietary Allowance (RDA) for proteins are:

Men: 56 grams a day,

Women: 46 grams every day

Most Americans already eat more protein than their health need. The American Heart Association urges dieting adults to consume at most Thirty-five percent of total daily calorie consumption, under 7 percent of total daily calories from saturated fat, and less than 1 percent of total daily calories from trans fat. Trans fat raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol.

The Best Protein Sources

Don’t assume all proteins are built the same. Protein comes from two different sources: plant based (such as soy, nuts, legumes and grains); and or animal based (such as meat, dairy and eggs). When selecting protein-rich foods focus on what comes equipped with the protein. Vegetable samples of protine offer healthy fibre, nutritional supplements. The very best animal protein option is fish, skinless chicken, eggs, low-fat dairy and lean cuts of beef. Processed meat (bacon, sausages, ham), full-fat dairy, and fastfood contain fats and should be limited. Be sure you search for protine sames which might be nutrient-rich reducing in fat and calories, including:

Lean meats with visible fat removed

Beans

Soy

Eggs

Chicken (not the skin)

Low-fat dairy for example milk, yogurt and all kinds of cheese

Legumes and beans like lentils, kidney beans, peas and soy beans

Soy products including tofu and soy milk

Nuts, by way of example almonds, walnuts, cashews and peanuts

Seeds like pumpkin, sunflower and flax

Additionally it is important to cook protein sources inside a healthy way to avoid adding body fat and calories to food. Good methods include poaching, dry frying, grilling or roasting with a little extra virgin olive oil.

High Protein Diet Menu To lose weight

To guarantee that you’re high protein low carb weight loss program is balanced and offers everybody the nutrition you’ll need, vegetable and fruit should be portion of much of your meals. The most of fruit and vegetables are lower in calories and fat, making them the effective way to fill without adding much energy in your diet. Most vegetables are reduced carbs, but if happen to be on a strict diet you might desire to avoid vegetables that are higher in carbohydrate such as potatoes, carrots, beets, peas, squashes, parsnips, yams and corn.

Fruit is normally higher in sugar and so carbs, than vegetables. The best selections for a decreased carb diet include lemons, limes and berries (except cherries). Dried fruit is particularly an excellent source of sugar and should be prevented.

If you are determining to eat fewer carbs, you should result in the carbs you need to do eat as nutritious as you can. Try to choose wholemeal kinds of bread, whole-wheat pasta and brown rice for maximum fibre and nutrients. Fibre intake can generate problems with a really low carb diet, so it is vital that you include as many high fibre foods as you can. Avoid foods that are an excellent source of refined carbohydrates and sugar, (aside from fruit), because they generally have little nutrients and really should therefore be the first carbs you eliminate from a diet. Cutting out cakes, candy and white bread do not possess a fantastic effect regarding nutrients, but a huge effect in regards to carbohydrate and fat.

Low GI carbohydrate foods are the smartest choice, because they gives you are more durable energy and keep blood glucose levels stable. This can also help to regulate hunger levels preventing cravings for sweet foods.

Although an increased fat diet can result in fat gain, you must involve some fats within our diets for the body to function correctly. Any high protein diet also need to be rich in poly and mono unsaturated fat, which control heart problems as well as other lifestyle diseases. By choosing high protein foods which might be reduced unhealthy fats and better in unsaturated fats, you are going to help the nutrients and vitamins of one’s diet. Fish, (particularly oily ones including sardines), seeds and nuts tend to be excellent reasons for both protein and healthy fats.

Week Number one – Day 1

Breakfast: 2 scrambled eggs with grilled tomato

Snack: 30g trail mix (sunflower seeds, mixed nuts, cranberries, Goji berries and raw cacao nibs)

Fact: Trail mix is an excellent way to obtain protein Sunflower seeds can be another good way to quell hunger and a great way to obtain vitamin e d-alpha and B1 Goji berries are packed with antioxidants while raw cacao nibs can be a healthy option to processed chocolate

Lunch: 1 whole meal pita bread topped with 30ml pesto, diced tomato, spinach and mushrooms, baked for 10 mins at 130 C

Fact: Mushrooms are filled with nutrients like selenium, and also phytonutrients, which can prevent cancer

Snack: 60g plain yoghurt when combined 14g flax seeds

Fact: Flax seeds are an excellent source of omega-3 fatty acids

Dinner: 150g baked salmon with light glaze of 3g ginger and 30ml water with zucchini and eggplant sautéed in 30ml of organic olive oil

Fact: Ginger alleviates gastrointestinal issues and has anti-inflammatory compounds

Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

Week 1 – Day 2

Breakfast: 1 cup muesli blended with ½ cup blueberries and oat milk

Fact: Oat milk is rich in magnesium, the anti-stress mineral

Snack: 5 strawberries and 15g pumpkin seeds

Lunch: Salad of spinach, salad greens, cucumbers and 100g kidney beans

Fact: Kidney beans are a great source of fiber and high-quality, protein Use organic olive oil and lemon juice for dressing

Snack: 30g trail mix and 1 apple

Dinner: 150g grilled lamb with 1 cup steamed broccoli, zucchini and squash

Liquids: 2L water and chamomile tea

Week 1 – Day 3

Breakfast: 2 egg omelette with30 g fetta and parsley

Snack: 10 cashews and 1 apple

Lunch: ½ cup boiled Quinoa with 1 cup steamed seasonal vegetables

Snack: 1 cup carrot sticks with hummus (see hummus recipe)

Dinner: 180g baked chicken with 1 cup pan-seared mushrooms and spinach

Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

Week 1 – Day 4

Breakfast: 1 cup Bircher muesli with ½ cup berries and 50g yoghurt (see Toasted Muesli recipe)

Snack: 30g trail mix

Lunch: 95g canned tuna sprinkled with lemon zest with lettuce and diced onions on rice cakes

Snack: 1 apple and handful grapes

Dinner: Salad of 180g grilled lamb, salad greens, olives, cucumber and 15 ml balsamic vinegar and 15ml organic olive oil

Liquids: 2L water and peppermint tea

Week 1 – Day 5

Breakfast: 100g plain yoghurt with 10 g flax seeds and a pair of teaspoons chia seeds with 1 passion fruit

Fact: Chia seeds are brimming with good fats, help keep you feeling full for a long time and promote regular bowels

Snack: 2 rice cakes with avocado

Lunch: Lentil soup – 75g boiled lentils when combined 1 clove garlic, 1 medium chopped onion, 1 chopped carrot, 1 small diced tomato, shredded spinach and 500ml water

Snack: 1 banana and 10 cashews

Dinner: 1 cup squash, eggplant and mushrooms with ½ cup cooked brown rice, add Tamari to taste

Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

Week 1 – Day 6

Breakfast: 2 slices sourdough bread with 80g ricotta, One teaspoon honey and cinnamon

Snack: 35g plain yoghurt blended with One teaspoon chia seeds

Lunch: 180g grilled chicken with salad greens and tahini Top with pepper and Dulse flakes

Fact: Dulse flakes are full of iodine, a trace mineral that many women are deficient in and required for a normal metabolism

Snack: 10 cashews and apple

Dinner: 1 whole meal pita stuffed with 180 g chopped grilled chicken, spinach, cucumbers and 30g tahini

Liquids: 2L water and dandelion leaf tea

Week 1 – Day 7

Breakfast: 1 cup muesli with ½ cup blueberries, 70g plain yoghurt and oat milk

Snack: 30g pumpkin seeds

Lunch: 300ml miso soup with bok choy, spinach and 100g chopped tofu

Snack: 12 grapes and 30g trail mix

Dinner: 150g grilled steak with 1 cup sautéed peas and mushrooms

Liquids: 2L water and 150ml kale, apple, celery juice.

WEEK Two – First day

Breakfast: 90g rolled oats microwaved with 80ml water and One teaspoon freshly squeezed lemon juice Add 30g blueberries for flavour

Fact: Freshly squeezed lemon juice, when consumed the morning, behaves as a liver stimulant, enhancing the liver produce bile to readily begin digesting the day’s food Blueberries contain antioxidants, which neutralize toxins from producing harmful substances within our bodies that causes coronary disease and cancer

Snack: One small apple and 10 cashews

Fact: Cashews contain oleic acid, a heart-healthy essential fatty acid seen in olive oil

Lunch: ½ cup quinoa boiled Add 30g dried cranberries, 30g chopped spring onions, 15ml balsamic vinegar, 30 g chopped walnuts and ½ cup parsley

Fact: Quinoa is abundant in protein; in fact, it is just a complete protein that also includes all nine essential healthy proteins, including lysine, that’s essential for cell growth and repair

Snack: 5 brazil nuts the other banana

Fact: Brazil nuts are extremely abundant in protein, copper, niacin and vitamin e d-alpha Additionally they contain fibre and so are a strong antioxidant

Dinner: 150g baked salmon on a bed of salad greens, baby spinach, red cabbage and snow peas topped with 30 ml of equal parts freshly squeezed lemon juice and water for flavour

Fact: Salmon contains Omega-3 essential fatty acids, which decrease amounts of triglycerides, or dangerous fats that flow with the bloodstream

Liquids: 2L of water, 150ml kale, apple, celery juice

WEEK 2 – Day 2

Breakfast: 1 cup fresh seasonal fruit and 1 slice sourdough toast with avocado having a sprinkle of Dulse flakes

Snack: 1 whole meal pita bread and 30g hummus (see hummus recipe)

Fact: Unrefined whole meal merchandise is filled with important nourishment including copper, calcium and fibre

Lunch: 100g zucchini slice (freeze extra portions) having a small green salad (see zucchini slice recipe)

Snack: 1 apple and 10 Tamari almonds

Dinner: 95 g canned tuna on the bed of spinach, salad greens, carrots and olives sprinkled with pepper and dash of Celtic sea salt to taste

Fact: Spinach is an important supply of calcium, which protects against osteoporosis

Liquids: 2L water, Chamomile tea.

WEEK 2 – Day 3

Breakfast: 1 slice sourdough toast with local honey, 40g ricotta plus a pinch of cinnamon then one cup almond milk

Fact: Honey is not just sweet and attractive, it confers allergic immunity by consuming local honey In addition, it gives you essential enzyme-forming substances to help provide energy each day

Snack: One banana Fact: Bananas are brimming with potassium, that helps promote muscle strength and electrolyte balance

Lunch: 300 ml miso soup with 100 g sliced firm grilled tofu and bok choy

Fact: Miso soup is a vital source of tryptophan and protein

Snack: 5 brazil nuts

Dinner: 180 g grilled chicken drizzled with fresh lemon juice on the bed of brown rice and steamed broccoli

Fact: Chicken is a supply of protein, tryptophan and niacin

Liquids: 2 L water and 150ml kale, apple, celery juice.

WEEK 2 – Day 4

Breakfast: 2 poached eggs with 1 slice sourdough toast and grilled tomato

Fact: Eggs are a wonderful source of protein and choline, which is essential for healthy cell maintenance during the entire body

Snack: 10 cashews and 1 kiwi fruit

Lunch: 180 g baked chicken on iceberg lettuce and spinach with chopped carrots, spring onions, cranberries and diced walnuts Add 15 ml vinaigrette for flavour

Fact: Cranberries promote urinary, gastrointestinal and wellness and they are a good source of ascorbic acid Additionally they add flavour to foods

Snack: ¼ avocado and 1 whole meal pita

Fact: Avocados contain the heart-healthy oleic essential fatty acid and they are an excellent source of potassium

Dinner: 150 g grilled snapper with 1 cup roasted red capsicum and zucchini (see snapper with oven roasted pumpkin and zucchini recipe)

Liquids: 2 L water and 150 ml pineapple juice, whole lemon and capsicum pepper juice (Fat Zapper)

Fact: Lemon is a source of Ascorbic acid, a crucial antioxidant.

WEEK 2 – Day 5

Breakfast: 1 cup Bircher muesli with 80 g natural yoghurt, ½ cup berries and a couple of tsp chia seeds (see Toasted Muesli recipe)

Snack: 5 brazil nuts and 1 orange

Fact: Oranges are a good supply of Ascorbic acid and fibre, which will keep pooping regular and prevents colon cancer

Lunch: 95 g canned tuna sprinkled with lemon zest with lettuce and spring onions on corn thins

Snack: Banana Strawberry Shake – 100 ml soy milk, 60 ml plain yoghurt, One teaspoon chia seeds, 1 banana and 5 strawberries blended

Dinner: 3 bean salad – 1 can of mixed beans with corn, spinach, lettuce and fresh pepper to taste

Fact: Beans are an important supply of protein

Liquids: 2 L water and 150ml kale, apple, celery juice.

WEEK 2 – Day 6

Breakfast: 1 peeled and sliced orange, 5 strawberries and 30 g blueberries with 70 g plain yoghurt with 2 tsp chia seeds

Fact: Yoghurt is an excellent supply of calcium and natural probiotics that promote reproductive health

Snack: ¼ avocado on 2 rice thins

Lunch: 2 x 80 g Salmon, Tofu and Broccoli Patties (make more and freeze extra portions) (see salmon, tofu and broccoli patties recipe)

Snack: Carrot sticks with 30g hummus (see hummus recipe)

Dinner: 100 g grilled tofu over a bed of wholemeal rice (1/2 cup) and roasted red capsicums, broccoli, ginger and 15 ml Tamari soy sauce

Fact: Tofu is a superb method to obtain protein so it helps control blood choleseterol levels

Liquids: 2 L water, Peppermint Tea.

WEEK 2 – Day 7

Breakfast: 1 cup cinnamon stewed apple & pear with crushed walnuts and 1 tsp chia seeds

Snack: 1 chopped carrot and 4 olives

Lunch: ½ cup cooked Quinoa with steamed broccoli topped with 10 g toasted walnuts and sunflower seeds

Snack: 10 cashews the other banana

Dinner: 180g salmon on a bed of cooked red cabbage, and steamed kale (see steamed kale recipe)

Liquids: 2L water, 150ml kale, apple, celery juice.

WEEK 3 – First day

Breakfast: 1 poached egg over 1 slice sourdough toast topped with ¼ avocado

Snack: Celery with 30gr ABC spread

Fact: ABC spread is a nutrient dense mix of almonds, brazils and cashews It can be high in protein and fiber

Lunch: 2 cups Syrian red lentil soup (see syrian red lentil soup recipe)

Snack: 1 apple with 10 cashews

Dinner: Salad of spinach, salad greens, cucumbers and 100g kidney beans

Fact: Kidney beans make the perfect source of fiber and high-quality, protein Use olive oil and freshly squeezed lemon juice for dressing

Liquids: 2L water, 150ml kale, apple, celery juice.

WEEK 3 – Day 2

Breakfast: 1 cup seasonal fruit with 100g natural yoghurt blended with 1 teaspoon chia seeds

Snack: ¼ avocado and a couple of corn thins

Lunch: 1 whole meal pita filled with 120 g turkey, spinach, red onion and hummus (see hummus recipe)

Snack: 5 brazil nuts and 1 orange

Dinner: 150 g grilled snapper with 1 cup steamed broccoli, zucchini and squash

Liquids: 2 L water, Chamomile tea

WEEK 3 – Day 3

Breakfast: 1 dandelion leaf tea, 1 little bit of sourdough toast with 15 g ABC spread

Snack: Celery and carrot sticks with hummus

Lunch: 2 x 80 g lentil and vegetable patties

Snack: 8 almonds and 1 apple

Dinner: Tuna (95 g tin), asparagus and feta salad

Liquids: 2 L water 150ml kale, apple, celery juice

WEEK 3 – Day 4

Breakfast: 1 cup Bircher muesli with berries and 50 g yoghurt

Snack: 30g trail mix

Lunch: Banana Strawberry Shake- 100 ml soy milk, 60 ml plain yoghurt, 1 tsp chia seeds, 1 banana and 5 strawberries blended

Snack: 1 apple

Dinner: 180 g grilled chicken with steamed asparagus and snow peas

Liquids: 2 L water

WEEK 3 – Day 5

Breakfast: 2 scrambled eggs with grilled tomato

Snack: 2 rice thins with avocado or tahini

Lunch: 180 g grilled turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread)

Snack: 1 orange

Dinner: 150g grilled salmon with mushrooms, carrots & broccoli sprinkled with red pepper cayenne

Liquids: 2L water and 150ml kale, apple, celery juice.

WEEK 3 – Day 6

Breakfast: Power smoothie: 150ml oat milk, 30gr rolled oats, 50gr natural yoghurt, 30gr frozen berries, 2 teaspoons chia seeds

Snack: 5 brazil nuts and 1 orange

Lunch: 2 x 80g Lentil and vegetable patties with steamed kale (see lentil and vegetable patties recipe)

Snack: ¼ avocado on 2 corn thins

Dinner: 180g roasted chicken breast, roasted leftover vegetables (see roast chicken with roast vegetables and blanched broccoli recipe)

Liquids: 2L water.

WEEK 3 – Day 7

Breakfast: 2 slices sourdough toast with local honey, 80g ricotta as well as a pinch of cinnamon

Snack: Celery sticks and hummus

Lunch: 95 g canned tuna sprinkled with lemon zest with lettuce and red onions on rice cakes

Snack: 30 g trail mix

Dinner: 300 ml miso soup with 100 g sliced firm grilled tofu and bok choy

Liquids: 2 L water, 150ml kale, apple, celery juice.

WEEK Four – Day 1

Breakfast: Fetta scrambled eggs (see fetta scrambled eggs recipe)

Snack: Celery with 30gr ABC spread

Fact: ABC spread is often a nutrient dense mixture of almonds, brazils and cashews It can be high in protein and fiber Lunch:

1 whole meal pita stuffed with 120 g turkey, spinach, red onion and hummus (see hummus recipe)

Snack: 1 apple with 10 cashews

Dinner: 150 g grilled snapper with 1 cup steamed broccoli, zucchini and squash Salad of spinach, salad greens, cucumbers and 100 g kidney beans

Fact: Kidney beans are a fantastic supply of fiber and high-quality, protein Use organic olive oil and lemon juice for dressing

Liquids:2 L water, 150ml kale, apple, celery juice.

WEEK Number four – Day 2

Breakfast: 1 cup seasonal fruit with 100g natural yoghurt mixed with 1 teaspoon chia seeds

Snack: ¼ avocado and two corn thins

Lunch: 2 cups Syrian red lentil soup (see syrian red lentil soup recipe)

Snack: 5 brazil nuts and 1 orange

Dinner: Salad of spinach, salad greens, cucumbers and 100 g kidney beans

Fact: Kidney beans are a great supply of fiber and high-quality, protein Use extra virgin olive oil and lemon juice for dressing

Liquids: 2 L water, Chamomile tea.

WEEK Number 4 – Day 3

Breakfast: 1 dandelion leaf tea, 1 little bit of sourdough toast with 15 g ABC spread

Snack: Celery and carrot sticks with hummus (see hummus recipe)

Lunch: 2 x 80 g lentil and vegetable patties

Snack: 8 almonds and 1 apple

Dinner: Tuna (95 g tin), asparagus and fetta salad

Liquids: 2 L water 150ml kale, apple, celery juice.

WEEK Number four – Day 4

Breakfast: 1 cup Bircher muesli with berries and 50 g yoghurt

Snack: 30 g trail mix (sunflower seeds, mixed nuts, cranberries, Goji berries and raw cacao nibs)

Lunch: Banana Strawberry Shake- 100 ml soy milk, 60 ml plain yoghurt, 1 tsp chia seeds, 1 banana and 5 strawberries blended

Snack: 1 apple

Dinner: 180 g grilled chicken with steamed asparagus and snow peas

Liquids: 2 L water.

WEEK Four – Day 5

Breakfast: 2 scrambled eggs with grilled tomato & fetta

Snack: 2 rice thins with avocado or tahini

Lunch: 180 g grilled turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread)

Snack: 1 orange

Dinner: 150 g grilled salmon with mushrooms, carrots & broccoli sprinkled with capsicum pepper

Liquids: 2 L water and 150ml kale, apple, celery juice

WEEK Number 4 – Day 6

Breakfast: Power smoothie: 150ml oat milk, 30gr rolled oats, 50gr natural yoghurt, 30gr frozen berries, 2 teaspoons chia seeds

Snack: 5 brazil nuts and 1 orange

Lunch: 2 x 80 g Lentil and vegetable patties with steamed kale

Snack: ¼ avocado on 2 corn thins

Dinner: 180 g roasted chicken breast, roasted vegetables (see roast chicken white meat with roast vegetables and blanched broccoli recipe)

Liquids: 2 L water

WEEK Number 4 – Day 7

Breakfast: 2 slices sourdough toast with local honey, 80g ricotta and a pinch of cinnamon

Snack: Celery sticks and hummus (see hummus recipe)

Lunch: 95 g canned tuna sprinkled with lemon zest with lettuce and red onions on rice cakes

Snack: 30 g trail mix

Dinner: 300ml miso soup with 100 g sliced firm grilled tofu and bok choy

Liquids: 2 L water, 150ml kale, apple, celery juice