2 Week High Protein Diet Menu

Should I Try A High Protein Diet

Family of 4 EXTREME Grocery Budget Challenge / HEALTHY and CHEAP Vegan Meals / WEEK 2

High protein diets are effective for weight loss and weight maintenance. But then again, we would say that, wouldnt we?

Extensive research over the last two decades into high protein diets by CSIRO has shown that a high protein diet is indeed an effective, sustainable and healthful way to lose weight.

A high protein diet will likely not be too different from what youre already eating so its easy to get started with and easy to stick to. You wont have to exclude any food groups from your diet and the food you eat on a high protein diet is available in most supermarkets.

Make Your Daily Snacks Count

Skip sugary, high-fat and sodium-packed snack foods like chips, crackers, cookies or packaged popcorn in favor of lean protein when you need a snack. The National Heart, Lung, and Blood Institute recommends snacking on 1 cup of nonfat milk and three rectangular graham cracker pieces if you’re on a 2,000-calorie diet low in fat and high in protein. Apple or celery slices spread with nut butter reduced-fat cheese cubes plain yogurt vegetable sticks with hummus or dry-roasted, unsalted seeds or nuts are also good choices.

How To Use This Meal Plan

Most people dont realize that they are collagen-bankrupt and might not be consuming enough collagen as it relates to their muscle-building protein intake. The recipes in this plan are designed to boost your collagen intake across a wide spectrum of sources, and the meal plan incorporates collagen-rich foods as well as foods that support your own natural collagen production, such as mushrooms, matcha, red bell peppers and açai. Because collagen is a protein, there is no best time of day or way to consume it, and the more you can add it into your diet throughout the day, the greater the benefits will be.

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Helpful Tips For Cooking And Meal Preparation

Eating low-carb, high-fat includes getting back to wholesome, real, minimally food. Some have even called it vintage eating. If you like to cook, youll find delicious meals below to make for breakfast, lunch and dinner.

Not so sure about doing a lot of cooking? Here are some helpful tips to make it easier:

  • Take a break from breakfast: If youre not hungry, feel free to skip breakfast and just have coffee .1 Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast.2 Skipping a meal is cheap, fast, and might increase the diets effectiveness for weight loss and diabetes.3 See intermittent fasting
  • Make bigger lots: cook two servings and save the second for lunch the next day. Now you only need to cook once per day!
  • Freeze leftovers: Most of the recipes freeze well, too, so you can make up a casserole, divide it into smaller serving sizes and then freeze some to warm up later for a meal. Perhaps you dont even have to cook every day?
  • Repeat favorites: Crazy about scrambled eggs? Love steak? You can eat em everyday.4 We have more than 1000 low-carb recipes with a huge variety of ingredients and flavours so you never will get bored. If, however, you find a couple of meals that you love and you find easy, feel free to eat them as often as you like. You will get the same results.5
  • The Protein Shake Diet For Weight Loss


    If you need to lose some weight fast then the protein shake diet might just be the thing for you.

    Even just going on a protein shake diet for one week can help to jumpstart your metabolism and get you back on the right track for weight loss.

    A high-protein diet will help keep your hunger levels lower while at the same time keeping your calories down too. Both of these will help you lose weight fast.

    Another benefit of the protein shake diet is its very low in carbohydrates as well as calories. As long as youre using with the right protein shake.

    A high-protein diet is very good for you and helps to promote weight loss. Studies have been found protein helps to build lean muscle without the muscle bulk.

    High-protein diets are perfectly safe for you and an easy way to get your protein is through shakes. Protein shakes are a big timesaver since you wont have to cook or prepare meals.

    While I dont recommend staying on the protein shake diet forever it can be done safely and effectively for weight loss for up to a week.

    The protein shake diet will help to promote thermogenesis in your body. This means your metabolism will increase and burn off calories leading to weight loss.

    Im sure youll agree if you want to jumpstart your metabolism than the protein shake diet will be the answer for you.

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    How To Use This Clean Eating Meal Plan

    Listed below youll find a three-week menu with dietitian-approved breakfasts, lunches, dinners, and snacks. Each week provides a grocery list, meal schedule, and links to all recipes.

    This plan does not include any beverages, so if you are drinking anything that contains calories, this will impact your daily nutrition – just be sure to track it!

    I recommend cooking a majority of the meals in advance using a weekly meal prep routine.

    Use the shopping list to plan ahead before you hit the grocery store, and buy all of your ingredients in one haul. Then choose a day or two that works for you and pre-cook and portion your meals for the week.

    Simple No Carb Breakfast

    • 4 whole eggs Please eat the yolks. Trust me the fat will work with you.
    • Spinach, tomatoes, bell peppers, half an avocado, and 2 tsp. natural salsa.

    This meal is easy and packed with plenty of protein and healthy fats to start off your day. Below you will find a list of additional foods I would include into your two-week jumpstart to a tighter trunk:

    • Eggs One egg contains 6 grams of high-quality protein and all nine essential amino acids. Eating whole eggs helps build muscle, and the more muscle you have the less fat your body carries. Oh, and before I forget, please eat the yokes as well. Yolks contain one hundred percent of the fat-soluble vitamins A, D, E, and K.
    • Fat-Burning Foods Chicken, beef, pork, bison, turkey, eggs, wild salmon, trout, and sardines .
    • Asparagus This vegetable has some amazing natural diuretic properties. To be more specific it has 288 milligrams of potassium per cup. Potassium is known for reducing belly fat.
    • Include all these Fluid-Flushing Foods Celery, cucumber, parsley, and baby spinach.
    • Water It can help you lose weight. Yes, really. Water flushes away the by-products of fat breakdown. Drinking water can also reduce hunger. Its an effective appetite suppressant so you tend not to eat as much. Drinking filtered water with fresh lemon/orange/cucumber for flavor will help keep the inflow of fluid coming.
    • Green Tea Also, I would suggest drinking as much green tea as you can handle, as its great for fat burning as well.

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    Lose Weight & Improve Your Health With A High

    According to strong science, eating more protein can reduce your appetite and help you lose body fat and preserve muscle.

    With our meal plan, youll experience all the benefits of a high-protein diet without having to spend time searching for recipes or figuring out what to eat, how much to eat, or how to cook it.

    Clean Eating Challenge: 2 Weeks To A Tighter Trunk

    Free Keto Recipes For Beginners | Keto Meal Prep For The Week #Shorts

    Jeremy Scott shares his simple two-week plan to tighten up your mid-section, including his tips for clean, sustainable eating and how to carb cycle for maximum fat burning.

    We all wants six-pack abs and we want them fast. This isnt actually going to be a blueprint to get them in just two weeks. What this outline will do, however, is kick your journey to a tighter midsection into hyper drive. This is no magic trick, but if you are willing to tough it out and eat and train as prescribed below, you can drop an inch off your midsection in just two short weeks.

    The first step be honest with yourself about your eating habits. It will not matter how much you workout if your nutritional plan is not followed correctly. Working out more and having a little cheat here and there will only end up with you being frustrated and exhausted. Here is the breakdown: One hundred percent nutrition and one hundred percent commitment to it. The basics are below. Lets get right into it.

    For the next two weeks days you will be carb cycling your food intake on a very simple three-day pattern. For those of you who dont know, carb cycling is great for fat burning and jumpstarting your metabolism. I strongly encourage you to integrate it into your life if you havent already.

    The simple pattern to follow is: no carb low carb medium carb. You should base your total intake on your own personal bodyweight, goals, and training schedule.

    Also Check: Diet To Lose Belly Fat In 3 Weeks

    Get Plenty Of Protein At Breakfast

    Breakfast on a typical low-fat, high-protein diet supplying 1,700 calories daily could consist of 8 ounces of milk, 1/2 cup of fresh sliced fruit, and a ham and cheese egg scramble prepared from 1 cup of egg substitute and 1 ounce each of ham and cheese. Another option could be a smoothie of 1 cup of fresh fruit, 1 cup of milk and 1/3 cup of silken tofu paired with toast. Choose nonfat milk and reduced-fat cheese. If you use whole eggs instead of egg substitute, remove some of the yolks and limit yourself to four whole eggs weekly. Ham can be high in sodium, so look for a low-sodium brand or substitute lean ground turkey or tofu.

    Cilantro Lime Mango Quinoa Bowl

    Makes: 2 Servings

    1 cup cooked red or tri-colored quinoa

    1 cup chickpeas, rinsed and drained

    8 oz firm tofu, diced

    1 avocado, diced

    ½ small white onion, diced

    ½ cup black beans, rinsed and drained

    ¼ tsp black pepper

    2 tbsp chopped fresh cilantro

    2 tbsp olive oil


    Add all ingredients to a medium bowl and toss well.

    Nutrition Facts : calories 626, fat 34 g, protein 24 g, sodium 713 mg, carbs 64 g, fiber 17 g, sugar 11 g

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    Clean Eating Meal Plan: Full 21 Day Menu

    EMMIE SATRAZEMIS, RD, CSSD July 18, 2020

    Cutting back on processed foods is only one part of a successful clean eating diet. In order to lose weight and improve your health, youve got to get your overall nutritional balance in check.

    But planning out a perfectly portioned healthy meal plan that fits your individual needs requires some serious know-how and dedication. To help get you off on the right foot, Ive created this full 21-day high protein, clean eating meal plan complete with customized calories and simple meal prep recipes to try.

    What Is A High Protein Diet


    Our bodies need protein to help our cells grow and repair themselves. Protein also helps us fight infection and keeps our hair and nails strong.

    Protein is found naturally in all animal products like meat, fish, dairy products and eggs.

    In general, high protein diets are similar to low-carb diets in that they are diets that work fast to offer good results.

    Just like with the Atkins diet, you reduce the amounts of carbohydrates like bread and pasta youre eating and increase how much meat, fish, eggs and dairy products you eat instead.

    Protein makes up 10-15 per cent of most peoples diets. A high protein diet is one where you get about 30 to 40 per cent of your daily calories from protein.

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    How To Do The Protein Shake Diet

    First off, I recommend you use a whey protein powder like either BioTrust Low Carb.

    This study found the whey protein group ended up having significantly less body fat and greater preservation of lean muscle.

    You want to have some muscle on your body as itll help regulate your blood sugar and elevate your metabolism.

    Many people who go on calorie-restricted diets end up losing muscle more than fat appearing skinny fat.

    One of the big benefits of the protein shake is its really effective for the person on-the-go. All you have to do is blend or shake up the protein shake powder and youre good to go.

    Although I do not recommend using soy protein or drinking Soylent on the protein shake diet.

    This study found whey protein stimulated protein synthesis better than soy protein.

    Whey is more quickly absorbed than soy protein. This leads to more lean muscle spared during weight loss.

    To measure how much protein you should be taking per day all you really have to do is to take your body weight in kilograms and multiply it by three.

    So for example, if you weigh 150 pounds you would divide that by 2.2 to get your weight in kilograms. Then you just multiply that number by three to get your daily protein requirements

    150 / 2.2 = 68 x 3 = 204g of protein per day

    I recommend adding some other low-cal foods to your shakes too. This will help increase fiber and give your body some needed micronutrients to keep your energy levels high.

    Protein Shake Diet Meal Plan

    Heres a sample meal plan you can use while on the protein shake diet:


    • 1/2 avocado or 1 cup Greek yogurt


    • 2 cups kale
    • 1/2 cup raspberries

    You can also add in an extra serving of protein here if this is too difficult. Just split up your protein shakes with 1-2 servings of the protein powder for 5 total meals.

    Protein Shake Diet Results

    Like with any diet youre on it can become repetitive and up feeling a little boring by the end of the week.

    You need to stay motivated and stick to the plan if you want to lose weight while youre on the protein shake diet.

    Keep in mind a high-protein diet will be more satisfying than other kinds of diets. Studies have found protein to be quite satiating so you shouldnt feel overly hungry throughout the diet.

    The protein shake diet is very simple to follow and is easy to stick to since theres low effort required.

    One thing I found over the years is the more effort required for the diet the less likely they are to stick with it.

    The easy-to-follow protein shake diet will help you jumpstart your weight loss and get you back on track.

    If youre determined to make the necessary changes to live a longer and healthier life then the protein shake diet will help get you started.

    Although I dont recommend going on it longer than one week because then it can start to mess with your bowels.

    Try to have some activity while youre on the protein shake diet to increase your results.

    > Are protein shakes good for weight loss?

    The Last Word

    Also Check: What Are Some Good Diets To Go On

    Does The 14 Days Boiled Egg Diet Work

    These effective weight loss plans are in fact a low-calorie diet intended for quick weight loss, but not as long term weight loss. Its a fact that your body needs calories for energy, and by depriving your body of nutrition for an extended time you can damage your body, break your metabolism, and increase your risk for various health conditions.

    However, if you would like to lose weight quickly, you must try these egg diet and see the results by yourself.

    The Boiled egg diet for weight loss is easy to follow, but you need to use it only for two weeks. During the diet is recommended to drink plenty of water.

    What Do You Do


    Reduce the amount of carbohydrates like bread, pasta and rice youre eating and boost your protein intake instead.

    Think about each meal before you prepare it protein like meat, chicken, fish or eggs should be the focus, not bread or pasta.

    Fill up with fruit, veg and salad on the side.

    Swap sugary snacks for protein-rich ones, for example, nuts, low-fat cheese or even pieces of chicken or ham.

    Read Also: Can I Eat Peanut Butter On A Diet

    Go Ahead Buck The Trend Be Fearless And Follow That High

    Get access to everything we publish when you .

    Ask 10 people in the gym how they prefer to eat for gains, to get lean or for performance and youll get 10 different answers. And every month, there is a new diet or nutrition fad that everyone jumps to follow keto, Paleo, Whole30 and the like. But one style seems to get the brunt of the negative press, and myths about its veracity perpetuate, no matter how much research is done to disprove them eating high-protein.

    Depending on who you ask , anything above and beyond the Recommended Daily Allowance for protein will cause liver and kidney damage, overtax your digestive system, and even cause you to instantly gain body fat by eating more than your fair share of chicken in one sitting. So what is hype and what is truth? How much protein can or should you eat in order to stay healthy and still hit your goals? Read on to find out.

    Things To Keep In Mind Before You Dive In:

    • This plan uses protein shake powder NOT meal replacement powder. I recommend purchasing a powder thats soy, whey or egg white based and is free of artificial sweeteners, colors and other additives you cant pronounce. Try to get a powder that contains at least 18 g of protein per serving and has less than 5 g carbohydrates or sugar. Read the ingredients label and stick with powders sweetened with fructose or stevia extract.
    • Experiment with mealtimes that work best for you. A popular schedule is to eat a protein/vegetable for breakfast, a protein shake for your second meal, protein/vegetable for your third meal and protein shake for your fourth.
    • Have variety in your veggies! Its OK to combine your vegetables, such as creating a healthy salad with smaller amounts of 3 or more vegetables.
    • Listen to your body. Adjust serving sizes based on how much fuel you need. If youre really hungry after a meal, try adding a few more ounces of protein or some more vegetables.
    • Drink lots of water! Also, consider some herbal tea as a little nightcap to help keep you calm and relaxed.

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