Introduction

Want fat loss without feeling hungry an hour later? A high protein diet for weight loss helps you stay full, protect lean muscle, and control cravings. This practical 7-day menu keeps meals simple, affordable, and fast—so you can actually stick to the plan. Choose the calorie lane that fits you (≈1200, 1400, or 1600 kcal), then apply the swaps below to match your preferences (vegetarian, halal, or dairy-free). This is general guidance—not medical advice.

7-Day Menu (1200–1600 kcal):

How This Plan Works

• Protein target: ~90–140 g/day depending on calories (aim ~1.2–1.6 g/kg if you’re active).
• Carbs & fats: Balanced, focusing on whole grains, fruit/veg, olive oil, nuts/seeds.
• Plate rule: ½ veggies, ¼ protein, ¼ smart carbs (rice, quinoa, potatoes).
• Hydration & fiber: 2–3 L water + 25–35 g fiber/day.

Choose Your Calorie Lane

• 1200 kcal (smaller appetite): ~100 g protein
• 1400 kcal (most people): ~115–125 g protein
• 1600 kcal (active/taller): ~130–140 g protein

To move from 1200 → 1400 → 1600 kcal: add 1 extra carb portion (like ½ cup cooked rice/oats or 1 medium potato) or 1 healthy-fat portion (1 tbsp olive oil/1 oz nuts).

Smart Shopping List (1 week)

Chicken breast or tuna; eggs; Greek yogurt/skyr; cottage cheese; firm tofu/tempeh; chickpeas/lentils; canned beans; whole-grain wraps & oats; rice/quinoa; potatoes; olive oil; avocado; leafy greens; tomatoes/cucumber/peppers; broccoli/green beans; berries; apples/bananas; spices (garlic, paprika, cumin), soy sauce, lemon.

7-Day High-Protein Menu

(Macros are approximate; adjust portions to your calorie lane.)

Day 1

• Breakfast: Greek yogurt (200 g) + berries + 1 tbsp chia (~30 g P)
• Lunch: Chicken salad wrap (100–120 g chicken, veg, light yogurt dressing) (~35 g P)
• Snack: Apple + 20 g almonds (~6 g P)
• Dinner: Baked salmon (120 g) + broccoli + small potatoes (~35 g P)

Day 2

• Breakfast: Protein oatmeal (40 g oats cooked in milk/water + 150 g skyr stirred in) (~30 g P)
• Lunch: Lentil & veggie bowl (1 cup cooked lentils, veg, olive oil, lemon) (~20–25 g P)
• Snack: Cottage cheese (150 g) + cucumber (~18 g P)
• Dinner: Turkey/chicken chili (beans + peppers) (~35 g P)

Day 3

• Breakfast: 2 eggs + 2 egg whites scramble + spinach + 1 slice whole-grain toast (~30 g P)
• Lunch: Tuna quinoa salad (1 can tuna in water + ¾ cup cooked quinoa + veg) (~35 g P)
• Snack: Skyr/Greek yogurt (150 g) (~15 g P)
• Dinner: Tofu stir-fry (200 g firm tofu) + mixed vegetables + soy-ginger (~30 g P)

Day 4

• Breakfast: Smoothie: milk/unsweetened almond milk + skyr + berries + spinach (~25–30 g P)
• Lunch: Chickpea “shawarma” bowl (1 cup chickpeas, salad, tahini-lemon light) (~20 g P)
• Snack: Boiled eggs (2) (~12 g P)
• Dinner: Grilled chicken (150 g) + green beans + rice (½–1 cup) (~35 g P)

Day 5

• Breakfast: Cottage cheese (200 g) + pineapple + cinnamon (~26 g P)
• Lunch: Turkey burger (no bun or whole-grain bun) + salad (~30 g P)
• Snack: Protein oats mini (25 g oats + 100 g yogurt) (~12–15 g P)
• Dinner: Shrimp & veggies stir-fry (180 g shrimp) + rice (~35 g P)

Day 6

• Breakfast: Omelet (3 eggs/egg whites mix) + mushrooms + tomato (~28–30 g P)
• Lunch: High-protein pasta bowl: chickpea pasta (75 g dry) + tomato sauce + chicken/tofu (~30–35 g P)
• Snack: Hummus (3 tbsp) + veggie sticks (~6 g P)
• Dinner: Baked cod (150 g) + roasted carrots + quinoa (~35 g P)

Day 7

• Breakfast: Skyr parfait (200 g) + oats (20 g) + berries (~28–30 g P)
• Lunch: Leftover chili or lentil soup + side salad (~25–30 g P)
• Snack: Protein “pudding”: yogurt + 1 tsp cocoa + sweetener (~15 g P)
• Dinner: Chicken/tempeh fajita plate (150 g) + peppers/onions + 1–2 tortillas (~35 g P)

Swaps & Dietary Notes

• Vegetarian: Swap poultry/fish with tofu/tempeh, edamame, eggs, dairy, or legumes.
• Halal: Use halal poultry/beef, avoid alcohol-based sauces; same structure works.
• Dairy-free: Use soy/coconut yogurt with similar protein, or prioritize tofu/eggs/fish.
• Gluten-free: Choose rice/quinoa/potato and GF wraps/pasta.

Meal-Prep Tips

• Cook 2 proteins in bulk (e.g., chicken + lentils) on Sunday.
• Roast a large tray of mixed vegetables.
• Pre-cook rice/quinoa; portion in containers.
• Keep Greek yogurt/skyr handy for fast breakfasts and snacks.

Common Mistakes to Avoid

• Too little protein at breakfast: aim 25–35 g to control hunger.
• Liquid calories & sugar bombs: soda/juices add up—stick to water, tea, coffee (minimal sugar).
• Low fiber: vegetables + legumes keep you full with fewer calories.
• Guessing portions: use a cup scale/spoon for a week until you learn your portions.

FAQs

How much protein per day?
Most people do well with 1.2–1.6 g/kg bodyweight; check with a professional if you have medical conditions.

Can I train on this plan?
Yes—add 15–30 g extra carbs pre/post-workout if needed (banana, oats, rice).

Plateau?
Audit snacks/liquids, increase steps, and hold the plan steady 2 weeks before making changes.