7 day protein diet plan for weight loss

7 day protein diet plan for weight loss

The protein diet based on increased consumption of protein-rich foods such as meat and eggs, and decreased consumption of carbohydrate-rich foods such as bread and pasta.

In addition, protein increases the metabolism by helping to burn more calories, and without carbohydrates in the food, this would cause the body to use fat sources to produce energy.

Foods allowed

Foods allowed for this diet are high-protein and low-carbohydrate foods, such as

  • Low-fat meats, fish, eggs, turkey ham
  • Skimmed milk, white or low-fat cheeses, skimmed yogurt, milk from almonds or any nuts;
  • Chard, cabbage, spinach, lettuce, arugula, watercress, chicory, carrot, cabbage, tomato, cucumber, radish, eggplant, chayote, cabbage, Brussels sprouts, broccoli, cauliflower, artichoke, onion, garlic, paprika, asparagus;
  • Olive or linseed oil, olives;
  • Peanuts, walnuts, almonds, cashews, hazelnuts, Brazil nuts;
    Chia seeds, flaxseed, sesame, pumpkin and sunflower, avocado and lemon.

Foods you should avoid

Foods to avoid during a protein diet are carbohydrate sources such as

Cereals and tubers such as bread, pasta, rice, flour, potatoes, sweet potatoes, cassava; grains such as beans, chickpeas, corn, peas, soybeans
Sugars and foods containing them such as cookies, candies, cakes, soft drinks, honey, pasteurized juices.

It is important to avoid consuming these foods during the protein diet to avoid changes in metabolism that will cause you to stop using fats and proteins as an energy source.

Sample Protein Diet Menu

Below you will find an example of a 7 day protein diet plan for weight loss menu:

Monday

Breakfast, coffee sweetened with stevia, fruit juice (without sugar) and tea of any kind. Wholemeal toast and sliced turkey breast.
Mid-morning: Mandarin and ½ cup of strawberries.
Lunch: Meat balls with tomato accompanied by brown rice.
Snack: Fat-free yogurt.
Dinner: Grilled salmon and broccoli.

Tuesday

Breakfast: coffee, fruit juice and any kind of tea, oat bran and low-fat yogurt.
Mid-morning: Fresh cheese.
Lunch: Grilled sole fillet and boiled potatoes.
Snack: 80 grams of nuts.
Dinner: Omelette with two egg whites, tuna and vegetable salad.

Wednesday

Breakfast: coffee, fruit juice and any kind of tea and whole-grain toast with tomato.
Mid-morning: 2 slices of turkey ham and 2 fruits.
Lunch: Grilled steak and salad.
Snack: Fruit Smoothie.
Dinner: Grilled sea bass and sautéed vegetables.

Thursday

Breakfast: coffee, fruit juice and tea of any kind.
Mid-morning: fresh cheese and two rice tortillas.
Lunch: a seafood splash, 2 egg white omelette and tuna.
Snack: fruit jelly.
Dinner: a grilled chicken burger and salad.

Friday

Breakfast: coffee, fruit juice and tea of any kind. Oat bran.
Mid-morning: natural yogurt and 2 fruits.
Lunch: grilled turkey filet, add salad.
Snack: 80 grams of unroasted almonds.
Dinner: a scrambled egg white, prawns and Chinese onion.

Saturday

Breakfast: coffee, homemade fruit juice and infusion, wholemeal bread and Iberian ham.
Mid-morning: fresh bone.
Lunch: chicken skewers and tomato salad.
Snack: fruit smoothie.
During dinner treat yourself.

Sunday

Breakfast: coffee, homemade fruit juice and tea of any kind
Mid-morning: 2 fruits.
Lunch: omelette with two egg whites and tuna or grilled beef filet with menestra.
Snack: fruit jelly.
Dinner: steamed mussels and grilled vegetables.

The protein diet can be followed for 15 days with a 3-day break, which can be repeated for a maximum of 15 days.