A high-protein diet can help you feel fuller and prevent cravings says the Harvard School of Public Health. Regardless of your meal plan, to lose weight you must watch your overall calorie intake and keep it below your daily burn rate. Stick to proteins low in saturated fat and avoid allowing protein to push out other important nutrients like carbohydrates and unsaturated fats. The Institute of Medicine recommends keeping daily protein intake to below 35 percent of total calories.
Breakfast
High-protein breakfasts may consist of eggs or egg whites scrambled with vegetables and low-fat cheese. Lean turkey bacon, Canadian bacon and ham are breakfast meat options that help minimize your saturated fat intake. If meat and eggs do not appeal to you at breakfast, try Greek yogurt mixed with fresh berries and almonds. Eight oz. of Greek yogurt contains, on average, 20g of protein according to registered dietitian Heather Bauer on Nu-Train.
Lunchtime
For a portable lunch, place 3 oz. of sliced deli turkey and an oz. of low-fat Swiss cheese in a large lettuce leaf and roll tightly. Secure with several toothpicks and slice into thick wheels for 20g of protein and just about 200 calories. Have a piece of fruit with it to round out your meal. You can also put together a quick, high-protein soup by heating low-sodium chicken broth and adding 4 oz. of roasted chicken breast, chopped carrots, baby spinach, a splash of soy sauce and a squeeze of lime juice. When you are in a hurry, mix together pre-washed lettuce with diced ham, a hard-boiled egg and low-calorie Italian dressing.
Dinner Time
At dinner, the most simple high-protein meal is a 4 to 6 oz. serving of fish, chicken or extra lean beef broiled, baked or grilled and served with a large green salad dressed with a drizzle of olive oil and lemon juice. Try adding unflavored whey protein powder isolate to mashed potatoes, made diet-friendly with skim milk and a tablespoon of olive oil. A scoop of whey protein may also be mixed into a low-fat cheese sauce consisting of olive oil, flour, skim milk and Parmesan cheese poured over broccoli and whole grain pasta. Bake the casserole for 30 minutes. One scoop of whey protein contains between 80 and 110 calories and 16 to 26g of protein.
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