7 day protein diet plan for weight loss

7 day protein diet plan for weight loss

7 day protein diet plan for weight loss

The protein diet is one of the most effective and hottest diets of our time. We will show you how a 7 day protein diet plan for weight loss can look like, what effect proteins have on our body, and what you should pay special attention to.

The protein diet is one of the low carbohydrate diets that have been celebrating their triumph in the diet world for quite some time. In addition to the Protein Diet, other popular low-calorie diets include Actin, Paleo, Dukan, and Slimming in Sleep. What all of these diets have in common is that they focus on the consumption of protein-rich products and avoid the consumption of carbohydrates.

Proponents emphasize that many of the proteins can be excreted with the help of a large, above-average fluid intake. The body would not be negatively affected by this, although it should be noted that people with pre-existing kidney damage should not resort to a protein diet as a precaution.

Why does the body need protein?

An adequate supply of protein is essential for the body. Proteins are the building blocks of all cells and vital metabolic processes. With a normal and balanced diet, people generally get enough protein.

The German Nutrition Society (DGE) recommends no more than two grams of protein per kilogram of body weight. Experts say 0.8 grams per kilogram of body weight is ideal. An adult woman needs about 47 grams, and an adult man needs about 59 grams. According to the DGE, protein-rich foods should make up 15 to 20 percent of your total intake.

7 day protein diet plan for weight loss

Protein Diet Theory

As the name suggests, the focus of the protein diet is on increasing protein products. Meat, fish and dairy products are on the menu, while carbohydrates should be avoided as much as possible. Fats are also allowed in the protein diet, although they should not be consumed in excess.

Proteins from animal products are more valuable to humans because they resemble the natural protein found in the human body. On the other hand, animal-based foods are usually high in fat and cholesterol. Therefore, a mixture of plant and protein-rich animal foods is ideal.

As a rule, athletes with a balanced diet will no longer need special protein shakes to boost their protein levels – the DGE has found that Germans tend to eat too much protein-rich food rather than too little. Eating a lot of protein reduces the supply of glucose to the body and forces the body to get the energy it needs from its own fat stores.

7 day protein diet plan for weight loss

Protein Effect: No hunger and great weight loss?

After a few days of increased protein intake, you will notice that you have lost a few pounds. However, this effect is mainly due to the fact that the body loses a lot of water. However, with a low-carb diet, the body inevitably falls back on glycogen (carbohydrates stored in the body), which leads to fat loss.

In fact, proteins and fats keep you fuller longer than carbohydrates, which means that cravings are almost non-existent on a protein diet because blood sugar levels remain more constant when you’re avoiding lots of carbohydrates. Even for athletes, a high-protein diet is only beneficial because protein keeps muscles and connective tissue intact.

What can you eat during a 7 day protein diet?

The classic sources of protein are meat, fish and dairy products. So you can eat what tastes good on your plate: grilled chicken, lean beef with a large salad, steamed vegetables, yogurt, but also lean cheeses, tofu, legumes, nuts and seeds. Thus, a boiled egg contains about 7 grams of protein, 100 grams of low-fat cottage cheese comes to 13 grams of protein and the protein content of 100 grams of cooked ham is 20 grams.

Does too much protein harm my body?

Many people consume more protein than the German Nutrition Society recommends. This is not immediately dangerous for a healthy person. However, increased protein intake can lead to increased excretion of calcium in the urine – which increases the risk of developing kidney stones or osteoporosis.

In addition to protein, meat, cheese, and eggs also contain fat, cholesterol, and purines, which can lead to lipid metabolism disorders or even gout. It is therefore advisable to be cautious about making radical changes to your diet based on a protein diet. If in doubt, consult your family doctor, who will be able to give you the right advice – which usually boils down to the fact that a balanced diet is still best for you.

7 day protein diet plan for weight loss

The 7-Day Protein Diet Plan For Weight loss

To get you started, today we will show you what a 7-day protein diet meal plan for weight loss might look like. If you are creating your own plan with your own recipes, please always make sure to eat a certain amount of carbohydrates so that the protein content is not too high. As with any diet, a balanced diet is still the safest way to achieve your desired weight.

For an adult who exercises regularly, we calculate that the optimal protein intake during a protein diet is about 1.2 grams per kilogram of body weight. In our calculations for this diet plan, we assume an 80 kg person who does not exercise much and wants to lose a few pounds.


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.


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.

Read – 7 Day Oatmeal Diet Plan To Lose up 10 Pounds In A Week


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.

7 day protein diet plan for weight loss


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.

Also See – Pineapple diet help you lose 10 pounds in 3 days


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.


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.


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.

The most important questions to ask and the answers for your protein diet

Here are the twelve most important questions and facts about protein, as well as the best protein sources and combinations. So you can put it all together individually.

1. How much protein is optimal?

This is not an easy question to answer. For one thing, experts are not in complete agreement, and requirements vary from person to person.
It is true that the German Nutrition Society (DGE) recently revised the reference values for protein (popularly known as “protein”). But for adults under 65, nothing has really changed.

The recommendation is still 0.8 grams of protein per kilogram of body weight per day — even for recreational athletes who exercise four to five times a week for 30 minutes at a time.

Nutritionists like Prof. Dr. Andreas Pfeiffer of the German Institute of Human Nutrition (DIFE) at the Charité in Berlin go even further. He believes that 0.8 grams is the minimum amount the body needs daily for vital metabolic processes.

That’s why he recommends eating at least 1 gram of protein per kilogram of body weight. Slim and healthy people can even aim for 1.2 to 1.5 grams of protein per kilogram of body weight, says Prof. Pfeiffer.

Nutrition and sports scientist Hans Braun of the German Sport University in Cologne goes even further: “For performance-oriented endurance and strength athletes, 1.2 to 1.7 grams per kilogram of body weight per day is also okay.”

2. Is there such a thing as too much?

Yes, and the experts agree: You should never exceed 2 grams of protein per kilo of body weight. This equates to an average of about 120 grams of protein per day for women and 140 grams for men.

Note: A lot does not help a lot! In the case of severe overdosing, protein can also become a fattening agent and thus lose its positive properties as an ally in losing weight.

 3. what about overweight?

The guidelines for normal weight people (BMI 18.4 to 24.9) apply here, because a high fat mass does not increase the need for protein, according to the DGE.

The rule of thumb: “For overweight people, 1 gram of protein per kilogram of body weight is recommended. That way, you’re still getting the great benefits of protein that make losing weight so easy, and you’re not eating too many calories,” says Pfeiffer.

Here’s how to calculate your protein intake: Laura weighs 70 pounds. Her goal and normal weight is 60 pounds. Eat 60 grams of protein per day (60 pounds x 1 gram of protein).

David weighs 95 kilos, lifts weights up to three times a week and wants to lose 10 kilos. So he needs 85 grams of protein per day (85 kg x 1 g protein).

4. How do I divide the amount?

Important: Never take it all at once, but spread it out throughout the day. You should eat a healthy amount of protein, 20 to 30 grams per meal.

Your body cannot process or store more than this. If you can’t eat a high-quality protein mix, you can eat a good combination up to three hours between meals, such as a fried egg at noon and soy yogurt in the afternoon.

5. How does protein work in metabolism?

Nothing in the body works without protein. It serves as the building material for trillions of body cells, vital enzymes and hormones.

Our organs, muscles, skin, hair, metabolism, digestion, and immune system need regular replenishment. Protein is important for athletes because it builds muscle and promotes recovery.

6 Does protein end up in fat stores?

No, it is used primarily as a building material and only to a limited extent for energy production or as a reserve in the fat stores. The latter only happens if you consume many more calories than you burn.

Otherwise, protein actually counteracts fat storage by increasing metabolism. When protein is used, the body produces heat that melts fat cells.

It immediately burns 20 to 30 percent of the calories in protein! By comparison, carbohydrates burn only 5 to 10 percent, and dietary fat burns at most 5 percent.

7. What about protein and insulin?

Protein-rich meals cause blood sugar and insulin levels to rise and fall slowly. They do not spike up and down as quickly as they do with many carbohydrate foods.

The result: new hunger pangs do not occur. And the body has time to increase fat burning.

8. Is protein better than dieting?

The fatal thing about many crash diets is that instead of reducing fat, they attack muscle protein and reduce muscle mass.

You lose weight, but your basal metabolic rate (how many calories you burn at rest) is lowered, making it easier to regain weight later.

A high-protein diet is different: it prevents this yo-yo effect. Protein “feeds” the muscles and protects them from being broken down.

9. How long does protein make you feel full?

Protein is a natural appetite suppressant: It is more filling than the same amount of energy from carbohydrates or fat because it must be thoroughly predigested and remains in the stomach for up to five hours.

So you don’t feel hungry as quickly. It also lowers the levels of the appetite-stimulating hormone ghrelin and increases the levels of the satiety hormones.

10. Does the effect of protein last?

Yes, the effects of a high-protein diet help you maintain your weight over time. This was shown in the large European Diogenes dietary study involving 770 families.

Participants who ate a high-protein diet (22 percent of calories from protein) and ate foods with a low glycemic index (e.g., whole grains, vegetables) maintained their new weight effortlessly six months later.

11. Are protein shakes wise?

Even the increased protein requirements of highly active athletes can be easily met by a high-protein diet, even during the muscle-building phase.

There is no evidence to support the use of protein powders. However, they are practical when there is no other way in everyday life and you are looking for a quick substitute for a meal when, for example, only “worthless” high-calorie fast food is available.

Also vegetarians, vegans or athletes, who sometimes do not manage to eat a healthy and varied diet, can enjoy a protein shake.

But: Protein in a normal diet is much cheaper than in powder form.

12. Can vegetarians and vegans get enough protein?

No one has to eat meat to get enough protein. Only those who completely abstain from animal products need to be particularly clever with their diet to avoid a deficit.

A long-term study from Massachusetts (USA) has even shown how healthy plant proteins are. People who ate more vegetable protein than animal protein lived longer on average.

Most importantly, their risk of cardiovascular disease was reduced.

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Share this healthy 7 day diet with  all your friends, so that they can also keep the pounds off.